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. On Monday the 3rd (WA day Public Holiday) there will be a 6.45am CrossFit Class, 8am Weightlifting Class and 9am CrossFit class where we will do Murph. The CrossFit classes have a 40-person cap so to guarantee your spot reserve the class via Zen Planner. CrossFit:
"A. OTM x 10: 10 Russian KB Swings
B. "Flow"
20 min AMRAP
1k/800m Echo bike
30 sec elbow plank
20 sec side plank on forearm/side
500/400m row
30 sec single arm DB suitcase hold per side
20 sec single arm DB overhead hold per side
DB: (15/12.5kg)
or
20 min AMRAP:
600/500m Row
45 sec Plank Hold
30 Russian DB Swings (22.5/15kg)
45/35 Calorie Bike Erg"
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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