*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:
A. 3 Rounds for load
10-12 Monkeyfoot Knee Raises
20 Hollowrocks
B. "Flow" 20 min for quality:
25/20 Calorie Row
10m Abmat Bear Crawl
10m Abmat Reverse Bear Crawl
25/20 Calorie Bike Erg
10m Crab walk
10m Reverse Crab walk
or
20 min AMRAP:
25/20 Cal Bike Erg
20m DB Goblet Walking Lunges (22.5/15kg)
10 Burpees
25/20 Cal Row
20 alt Hang DB Snatch (22.5/15kg)
10 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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