There will be no classes this Saturday as the Key Party is on.
Fitness:
In 2 teams:
Each team will have:
Machines:
1-2 Team Members: 1 Echo
3-4 Team Members: 1 Echo + 1 Rower
5-6 Team Members: 1 Echo + 1 Row + 1 Ski
7-8 Team Members: 1 Echo + 1 Row + 1 Ski + 1 Bike Erg
9+: 2 Echo + 1 Row + 1 Ski + 1 Bike Erg
Sleds:
1-3 Team members: 1x 80kg Sled
3-6 Team members: 1x 80kg + 1x 100kg Sled
7+ member Members: 1x 80kg + 1x 100kg + 1x 125kg Sled
Before the workout team captains will, after a coin toss choose which team starts with the sleds. Each team will have 15 minutes to accumulate as many Calories on all of their machines as possible. The team with the sleds however will have to perform 5x 10m up and backs (up and back = 1) on their sleds every 5 minutes, starting on the zero (total of 15 pushes per sled). You cannot start any machines until all your team sled pushes are done.
After 15 minutes there will be a 5 minute rest, and the teams swap. The coach will write the scores down, and then the teams will switch roles and aim to chase the other teams score down. The first team to reach the other teams score wins.
Performance:
See Fitness.
Competitors Class:
No Comp Class with the Key Party on tomorrow.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup 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 info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.
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