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  • Kat

Monday 24.04.23

*Tomorrow for ANZAC Day will be an 8 am class then 9 am Open Gym for 1 hour. Fitness:

A. Tempo Front Squat @ 21X1: 15 minutes to build to a heavy triple.

B. 20 min AMRAP:

15 Push Ups

15 Kettlebell Swings (24/16kg)

15 Pull Ups

15 Deadlifts (83/57.5kg)


A. See Fitness

B. 20 min AMRAP

15 Unbroken Push Ups

15 Unbroken Power Snatch (35/25kg)

15 Unbroken Pull Ups

15 Unbroken Deadlifts (83/57.5kg)

*7-round cap.


0 min:

A. Power Development:

Every 2 min for 5 sets:

10/7 Cal Echo Bike

15 min:

For time:

100/70 Cal Echo Bike

100/70 Cal Row

50/35 Cal Echo Bike

50/35 Cal Row


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 Competitor programming, contact us at to be added to the private group, or you can follow us 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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