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  • Kat

Sunday 04.02.24

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. CrossFit:

A. 2 rounds

30 sec Prone Lying pass throughs

45 sec (per side) Couch

60 sec Pole Assissted Pancake stretch

B. Flow:

20 min at an easy pace:

500/425m Row

20 sec Hang from Bar

20 sec Front Leaning Rest on Rings

500/425m Ski

20 sec wall facing handstand hold

20 sec reverse plank hold


20 min AMRAP:

500/425m Row

20 Bent Knee Ring Rows

10 Bar Touching Burpees

1000/850m Bike Erg

5 Wall Walks

10 Bar Touching Burpees


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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