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  • Kat

Saturday 09.09.23

*On the weekend there is no access through Gate 8. Please enter from the Showgrounds main entrance which is closest to Claremont Quarter.

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

Fitness: In Pairs: One person working at a time

30 min AMRAP: 30 Deadlifts (100/70kg)

45 Pull Ups

60 Lateral Burpees

75 Wall Balls (9/6kg)

90 Med Ball Reverse Lunges (9/6kg)


In Pairs: 30 min AMRAP:

60 Deadlifts (100/75kg)

60 Pull Ups

45 Front Squats (80/55kg)

45 Chest to Bar Pull Ups

30 Power Snatch (60/40kg)

30 Bar Muscle Ups


Max Wall Balls in the remaining time (20/14lbs)


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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