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  • Kat

Saturday 18.05.24

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:

A. Death by Strict Pull Ups:

With a continuously running clock perform:

1 Strict Pull-up in the first 1 min

2 Strict Pull-ups in the second 1 min

3 Strict Pull-ups in the third 1 min


Continuing this for as long as you are able.

*If you don't have 3 unbroken strict pull ups yet - complete 3 banded strict chest to bar each minute for 10 minutes.

Compare to 10/9/21

Pete D: 11 + 5

Jen H: 10 + 8

B. 20 min AMRAP:

15 Burpees to Bar (out of standing reach)

20/15 Calorie Row

20 Wall Balls (9/6kg)

*You go I go style. Tag after completing each movement.

Compare to 3/6/23

Pete & ???: 8 + 15 Burpees

Laura G & Grace: 7 + 10 Burpees

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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