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  • Kat

Saturday 11.05.24

On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road. Fitness:

40 min AMRAP in Pairs

200/150 Calorie Row

400m Run (together)

200/150 Calorie Echo Bike

400m Run (together)

200/150 Calorie Bike Erg

400m Run (together)

200/150 Calorie Ski

400m Run (together)

1st 12 minutes: change the working partner every 90 seconds

2nd 12 minutes: change the working partner every 1 minute (change every minute on the clock)

3rd 12 minutes: change working partner every 30 seconds (one partner does 0-30 and the other does 30-60 on the clock)

Final 4 minutes: Do what you like

*If a machine isn't free, skip it and use the next one, then come back to it next time.

Performance: See Fitness


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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