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  • Writer's pictureJason

Monday 24.08.20

Updated: Aug 23, 2020

*Saturday, September 5th is our social in house comp in the morning and a Quiz Night fundraiser in the evening. Check here for more details: Fitness: 1. Front Squat: 15 minutes to Find a 1RM

2. 12 Min AMRAP:

10 Alt Hanging KB Step Ups (16/12kg)

10 Toes to Bar

20/15 Calorie Row Performance: 1. See Fitness

2. 12 Min AMRAP:

10 Alt Hanging DB Step Ups (22.5/15kg)

10 Unbroken Toes to Bar

20/15 Calorie Echo Bike


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. Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account.

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