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:
A. Mobility: 3 rounds for quality, 30 secs per movement.
Frog
Prone Pass through
Feet together squat hold
Saddle
Sumo Squat Hold
B. 20 min AMRAP:
3 min Max Bike Erg Cals
20 Gorilla Rows
20 DB Deadlifts
20 Deck Press
DB: (22.5/15kg)
Compare to 3/9/23
Adam 253 Cals
or
"Flow"
20 min for quality:
90 sec Ski
5 DB Jefferson Curl
5 1x DB Sotts Press
90 sec Bike Erg
10 Gorilla Rows
10 DB Deadlifts 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)
After the final interval, add another 1500m worth of running in. If you're fried, just cruise. If you're feeling OK then hit it with some intensity.
*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 are repeating last week and consolidating our intense run volume.
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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