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Sunday 07.04.24

Updated: Apr 10

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. OTM x 10: 10 Russian KB Swings

B. "Flow"

20 min AMRAP

1k/800m Echo bike

30 sec elbow plank

20 sec side plank on forearm/side

500/400m row

30 sec single arm DB suitcase hold per side

20 sec single arm DB overhead hold per side

DB: (15/12.5kg)


20 min AMRAP:

600/500m Row

45 sec Plank Hold

30 Russian DB Swings (22.5/15kg)

45/35 Calorie Bike Erg"


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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