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. Give Emily a hand! Gameshow social night is coming up. Info here. Crossfit:
A. Mobility:
2 Rounds
90 sec Front Rack Box Stretch (45 e grip)
10 Barbell Front Rack Sotts Stretch
2 rounds:
45 sec seated Pass through
10-20 sec Box Straight leg Hip flexor lift off (e side)
B. "Flow"
20 min AMRAP
1k/800m Echo bike
30 sec elbow plank
20 sec side plank on forearm/side
500/400m row
30 sec single arm DB suitcase hold per side
15 sec single arm DB overhead hold per side
DB: (15/12.5kg)
or
20 min AMRAP:
600/500m Row
45 sec Plank Hold
30 Russian KB Swings (24/16kg)
45/35 Calorie Bike Erg
HYROX:
Starting on the 28th of July we will have 90-minute Hyrox classes on at 10am Sundays. Please Reserve a spot so our coach can better plan the class to allow for numbers.
We also recommend that you follow our running work on Wednesday on the endurance track.
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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