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. Give Emily a hand! Gameshow social night is coming up. Info here. Fitness:
In Pairs:
2 rounds for max total reps:
4 min AMRAP:
P1: 2 Rope Climbs
P2: Bottom of Squat Hold (22.5/15kg)
- 1 min rest -
4 min AMRAP:
P1: 10 Single arm DB Thrusters (22.5/15kg)
P2: Hang from a Bar
- 1 min rest -
4 min AMRAP:
P1: 10 Lateral Pogo Burpees over a DB
P2: 12/10 Calorie Row
Performance: In Pairs:
2 rounds for max total reps:
4 min AMRAP:
P1: 4/3 Muscle Ups
P2: Bottom of Squat Hold (22.5/15kg)
- 1 min rest -
4 min AMRAP:
P1: 10 Single arm DB Thrusters (22.5/15kg)
P2: Hang from a Bar
- 1 min rest -
4 min AMRAP:
P1: 10 Lateral Burpees over a DB
P2: 12/10 Calorie Row
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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