top of page
  • Kat

Monday 18.09.23

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

Due to Bob's funeral, there will be no classes after the 7am class until 4pm to allow coaches to attend.


A. OT3M x 5 sets:

10 2x DB Bent over Row

super setted with

5 Shrimp Squats

Compare to 19/9/22

Noel: 25kg x 5

Greta: 15kg x 5

B. 15 Min AMRAP:

5, 10, 15, 20, etc

KB Goblet Squat (32/24kg)

200m Run

Compare to 19/9/22

Matt Bi: 30s + 13 Goblet

El C: 30s + 7 Goblet


A. See Fitness

B. 15 Min AMRAP:

5, 10, 15, 20, etc

2x DB Thruster (22.5/15kg)

200m Run

Compare to 19/9/22

Nate S: 30s + 15 Thrusters

Greta E: 25s + 19 Thrusters


For the few weeks we are out there is no Sweat class. However, you are more than welcome to do one of our weekly endurance workouts yourself.


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.

160 views0 comments

Recent Posts

See All


bottom of page