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  • Kat

Monday 21.03.22

There are various things going on and coming up! Read about them here: Timetable changes and additions March 'Monthly Mission" - Nutrition Habits.


Fitness: A. 15 minutes to build to a heacy 3 rep Front Squat.

B. 10 Min AMRAP:

8 x Kettlebell Goblet Squats

10 x Kettlebell Goblet Reverse Lunges

12 x Kettlebell Swings

14/10 Echo Bike Calories

Kettlebell: (24/16kg) Performance:

A. 15 minutes to build to a Heavy Single Overhead Squat

10 Min AMRAP:

6 2x Dumbbell Box Step Overs (24/20")

8m Hanging 2x Dumbbell Walking Lunge

6 Devil's Press

8m Hanging 2x Dumbbell Walking Lunge

Dumbbell: (22.5/15kg) Sweat:

4 Rounds, each for time, every 10 minutes:

800/700m Row

1600/1500m Bike Erg


Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors programming contact us at to be added to the private group or you can follow on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.

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