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  • Kat

Thursday 30.12.21

Updated: Dec 30, 2021

On the 3rd for the New Years Public Holiday we will have

8am Weightlifting

9am CrossFit



"Conditioning Focus"

1. Gymnastics Cycle Week 6:

Strict Muscle Up

2. 15 Min AMRAP:

20/15 Calorie Ski

20 sec Tuck Hold

10 Strict Ring Pull Ups

20/15 Calorie Echo Bike

20 sec Tuck Hold

10 Bar Dips


'"Skill & Strength Focus"

2. 15 Min AMRAP for Quality

5 Strict Muscle Ups

20m Handstand Walk (or 20 shoulder taps)

20 Hollow Rocks

5 Strict Muscle Ups

5 Wall Walk to Wall Facing Strict HSPU

5 Side Plank Lat Pulldowns (5 sec eccentric)


Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors 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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