*On the weekend there is no access through Gate 8. Please enter from the Showgrounds main entrance which is closest to Claremont Quarter.
Fitness:
A. 3 Rounds:
20 sec Chest to Ring Hold
20 sec Bottom of Ring Support
20 sec Single Leg Bottom of Pistol Assissted Hold
B. "Flow"
20 minutes for quality
3 minute Echo Bike
5 curtsy squats (per side)
5 Single Arm Ring Row
30 BW Glute Bridges
30 lateral banded walks (each way)
or
20 min AMRAP:
3 min Bike Erg Calories
20 Gorilla Rows (22.5/15kg)
20 DB Deadlifts (22.5/15kg)
20 DB Deck Press (22.5/15kg)
*Score is total Bike cals.
Performance:
See Fitness
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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