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 4th of March Public Holiday we will have a 9am class. CrossFit:
A. 15 minutes to complete 3 Rounds for load/quality:
10 Weighed Hip extensions
10 Crossed Ring Rows
5 High Step Ups w controlled eccentric
B. "Flow" "For Cals"
20 min AMRAP:
1 min Ski
10 sec Arch Hold
20 sec Bottom of Goblet Squat Hold
1 min Row
10 sec side Plank (per side)
20 sec Pancake stretch
or
"For Cals"
20 min AMRAP for total Cals
1 min max Ski Cals
20 Goblet Squats (24/16kg)
1 min max Row Cals
20 Hand Release Push Ups
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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