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  • Kat

Saturday 16.04.22

Updated: Apr 14, 2022

There are various things going on and coming up! Read about them here:

Easter Hours: Friday: Closed

Saturday: Normal

Sunday: Closed

Monday: 8am Weightlifting, 9am CrossFit



In Pairs: 25 Min AMRAP

20 Deadlifts (80/60kg)

1500m Bike Erg

20 Dumbbell Bench Press (22.5/15kg)

1000m Row

20 2x DB Front Squats (22.5/15kg)

500m Ski

15 Strict Pull Ups


In Pairs: 25 Min AMRAP

15 Power Cleans

1500m Bike Erg

15 Push Jerks

1000m Row

15 Front Squats

500m Ski

15 Muscle Ups

Barbell: (80/60kg)


A. For time:

5 Clean and Jerks (80/55kg)

4 Clean and Jerks (90/65kg)

3 Clean and Jerks (100/70kg)

2 Clean and Jerks (110/75kg)

1 Clean and Jerks (120/80kg)

*7 min time cap

B. 10 Rounds, 1 min work / 30 seconds rest

3/2 Muscle Ups, Max Calorie Row in the remaining time

C. 3 Rounds:

5 Seated Javelin Press

10 Wide Grip Pull Ups (if you can't do 10 UB, then use a box behind to self spot)

20 Band Pull Aparts

30 sec Copenhagen Plank

40m Sled Push & Pull (100/75kg)


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