top of page
  • Kat

Wednesday 04.05.22

There are various things going on and coming up! Read about them here: If you are someone who attends the morning class, please fill out this survey for our timetable going forward.



A. Back Rack Step Up; Build to an 8RM (8 reps on one side before doing the other).

B. 12 Min OTM:

M1: 200m Run

M2: 45 second Max Echo Bike Calories

M3: 100m recovery walk

*The 45 seconds goes by the big clock.


A. Front Squat: Build to an 8RM in 15 minutes.

Compare to 17/5/21

Nate S: 130kg

Amy R: 75kg

B. See Fitness


40 Min AMRAP:

200m Torque Sled Push (50kg / M2)

1000m Bike Erg

200m KB Farmers Carry (24/16kg)

500m Ski

200m Torque Sled Harness Forward Walk (50kg / M2)

1000m Bike Erg

20 2x KB Deadlifts (24/16kg)


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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.

138 views0 comments

Recent Posts

See All


bottom of page