Please note the timetable for this weekend:
Saturday: 6am Weightlifting / 7am CrossFit / 8.30am Run Club @ Swanbourne Beach
Sunday: 8am Weightlifting / 9am CrossFit On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road. Fitness:
A. 20 min AMRAP:
10 Pull Ups
10 Single DB Box Step Ups (22.5/15kg)
10 DB Deck Press (22.5/15kg)
*alt working partner after completing each movement
- 2 min rest -
B. In teams of 4:
8 min max Calorie Ski
Performance: A. 20 min AMRAP:
10 Chest to Bar Pull Ups
10 KB Front Rack alt Step Ups (24/16kg)
10 KB Push Press (24/16kg)
- 2 min rest -
B. In teams of 4:
8 min max Calorie Ski
Run Club (8.30am at Swanbourne Beach, location is here).
Today we will be doing a 30 minute 'Out-and-Back' Run.
You will run out for 15 minutes, and at that time turn around and come back. The goal is to get as far as possible but pace well enough so you still make it back in time. If you want to cruise it, walk or ride feel free - however, still pace it correctly.
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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