top of page
  • Kat

Thursday 07.12.23


A. Open Session: 20 minutes to work on something of your choice.

B. In Pairs: 15 min AMRAP: One person working at a time

60 Lateral Burpees over partner

50/40 Cal Echo Bike

40/30 Calorie Ski

200m Farmers Carry (32/24kg)

Skill and Strength:

A. See Fitness

B. 15 min AMRAP:

3 Ball Ups

6 Wall Walks

9m Handstand Walk

12 Hanging Striaght leg Raises

15 Hollow Rocks


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.

168 views0 comments

Recent Posts

See All


bottom of page