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  • Kat

Sunday 08.06.24

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. 3 rounds for quality:

30 sec Thoarcic Stretch w KB on medball

10-20 sec Box Straight leg Hip flexor lift off (e side)

30 sec Side Split

B. For max reps: 2 min work, 15 sec rest

Box Jumps (30/24")

Wall Walks

Dead Ball Slams (12/9kg)

Calorie Echo Bike

Calorie Ski

- 5 min rest -

*Record all your reps and then after 5 minutes complete your reps for time.


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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