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.
Important Parking information
Get on board our in-house social competition coming up. Info is here.
Crossfit:
30 min "ruck and move"
300m Ruck
30/24 Calorie Ski
30/24 Calorie Echo
30 Top Bar Dip Hold
30 Box Step Overs (12")
*Wear a vest, weighted backpack or carry a Dead Ball.
**You can do this at an easy to moderate pace and chat to a friend or push it a bit harder. The main focus is to contunue moving.
Post: Foot care work
A. Towel Toe curls: 2 x 20 reps of pulling towel towards you.
B. Single Leg Anterior Tib raise 3 x 10
C. Intrinsic foot muscul
ature drills; 5 reps big toe elevation, 5 reps
little toe elevation, 5 reps spread toes, 5 reps squeeze toes: 3 sets each foot HYROX: (8.30am) Alt OT4M x 16 (64 mins total)
M1: Ski 750/600m
M2: Sled Push 40m (130/80kg)
M3: Sled Pull 40m (60/40kg)
M4: 70m Burpee Broad Jump
M5: Row 750/600m
M6: KB Farmers Carry 200m (24/16kg)
M7: 100m Sandbag Lunge (25/15kg)
M8: 80 Wall Balls (6/4kg, 10/9ft)
*Before each of there stations there is a 750m Run, a total of 16 4 minute stations.
**3 min time cap on each station
***This week we have increased the station but maintained the run.
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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