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  • Writer's pictureJason

Monday 07.08.23

We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.


A. Back Squat: 15 minutes to complete:

6 x 70%

4 x 80%

2 x 90%

2-4 x 95%

B. 12 min AMRAP:

60 Double Unders

15 Kettlebell Swings (32/24kg)

60 Single Skips

15 Goblet Squats (32/24kg)


A. 12 minutes to build to a heavy: Hang Power Snatch + Hang Squat Snatch. Then 3 minutes to complete 2 sets at 85%.

B. 12 min AMRAP:

60 Double Unders

10 Devil Press (22.5/15kg)

60 Crossover Singles

10 DB Thrusters (22.5/15kg)


A. OTMx10:

20 sec L/Tuck Hold

B. For total time: alt OT3M x 30 mins (5 sets each)

Odd: 400m Run

Even: 500/425m Row


Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's programming, contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track.

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