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  • Kat

Tuesday 12.09.23

Updated: Sep 11, 2023

We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.


A. Build to a 10m Max Farmer's Carry

B. 15 min AMRAP:

15 Min AMRAP:

20 alt DB Gorilla Row

20 2x DB Deadlifts

20 Burpees

20/15 Calorie Bike Erg

Dumbbell: (22.5/15kg)

Compare to 15/9/22

Nate: 4 Rounds

Jen H: 4 + 1 Burpee


A. See Fitness

B. 15 min AMRAP:

20 alt KB Gorilla Row

20 2x KB Deadlifts

20 Burpees

20/15 Calorie Echo Bike

Kettlebell: (32/24kg)


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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