top of page
  • Writer's pictureJason

Saturday 17.07.21

Updated: Jul 16, 2021

Saturday the 24th is our In-House Social event the Key Party! You can register at the front desk. Rego closes on Wednesday.


In Pairs: 30 Min AMRAP:

1 person working at a time

20 Burpee Box Jump Overs 24/20"

300m Run (together)

40m Double DB Hanging Walking Lunge (22.5/15kg)

50/40 Cal Echo Bike

Compare to 20/6/21

Dom & Harry: 4 + 37m Lunge

Performance: See Fitness Competition Club:

1. 5 Rounds alt E 90

Odd: 5 Unbroken Paralette HSPU

Even: Challenging set of legless rope climbs

2. 20 Minutes for Max Calories:

5/4 Muscle Ups

5 Deadlifts (140/92.5kg)

20 seconds of Echo Bike Calories


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.

98 views0 comments

Recent Posts

See All


bottom of page