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  • Kat

Sunday 09.07.23

Updated: Jul 4, 2023

*On the weekend there is no access through Gate 8. Please enter from the Showgrounds main entrance which is closest to Claremont Quarter. Fitness:

A. 3 Rounds:

10 Slider Leg Curls

B. Flow:

20 minutes easy:

500/425m ski

30 sec passive hang from bar

20 sec hollow body hold

20 sec arch body hold

500/425m row

30 sec wall facing handstand hold

20 sec side plank/side


20m AMRAP:

500/425m row

100m Farmers Carry (32/24kg)

20 Russian KB Swings (32/24kg)

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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