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  • Kat

Monday 26.06.23

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

A. Back Squat: 16 minutes to complete:

3 sets of 2 reps across. Aim to add a little more weight than last week.

B. 3 Rounds for time:

20 Strict Abmat Sit Ups

20 Wall Balls (9/6kg)

20/15 Echo Bike Calories

(15 min cap)


A. Back Squat: 16 minutes to complete

3 x 70%

3 x 80%

3+ x 90%

3 x 80%

3+ x 70%

*If you did this a month ago, then add 2.5kg if your 1RM is under 100kg or add 5kg too all your lifts if your 1RM is over 100kg. Check your old 3+ and aim to match or increase that.

B. For time


Wall Balls (10ft, 20/14lbs)

Bike Erg Cals

(Female Cals: 40, 32, 24, 16, 8)

*15 min cap


"Row Golf"

1:00 work / 1:00 rest x 18 Rounds

Score: Male / Female

Eagle: >335m / >295m

Birdie: >320m / >280m

Par: >300m / >265m

Bogey: >280m / >250m

Double Bogey >260m / >235m


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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