*On the weekend there is no access through Gate 8. Please enter from the Showgrounds main entrance which is closest to Claremont Quarter. The 6th Key Party is coming. Read about it here.
Fitness:
"10 min mobility piece while focusing on breath. Maintain a 5 sec Inhale and exhale through nose while rotating through. Which means each exercise should take 3 cycles. If you do 4 rounds you know you've been breathing too fast.
30 sec Frog Stretch
30 sec Pass Throughs
30 sec Slantboard Calf Stretch
30 sec Squat Hold
30 sec Saddle
Flow:
30 min at an easy pace:
500/425m Row
20 sec Hang from Bar
20 sec Front Leaning Rest on Rings
500/425m Ski
20 sec wall facing handstand hold
20 sec reverse plank hold
or
30 min AMRAP:
500/425m Row
20 Bent Knee Ring Rows
10 Bar Touching Burpees
100/850m Bike Erg
5 Wall Walks
10 Bar Touching Burpees"
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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