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  • Kat

Saturday 20.01.24

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.


In Pairs: 4 Rounds for time:

50/40 Calorie Echo Bike

P1 does 1 round of: 10 Burpees + 20 alt DB Snatch

P2 does 1 round of: 20 box jump overs + 10 Toes to Rings


Then Switch...


P1 does 1 round of 20 box jump overs + 10 Toes to Rings

P2 does 1 round of 10 Burpees + 20 alternating DB snatch

DB: (22.5/15kg)

Box: (24/20")

*30 min cap


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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