We are still closed between 9am and 5pm today, Wednesday we are back to normal.
Fitness:
For total time:
Every 9:00 x 3 sets:
Row 500/425m, into:
3 Rounds of:
8/6 Bike Erg Cals
36 Single Skips/28 Double Unders
*6 min cap per round
*Alternate rounds between SS and DUs
Post: 3 x 12-15 Weigted bent Knee Heel Raises
*Use a 2" Block to create a deficit
Performance (Open and Quarterfinal focus):
For total time:
Every 9:00 x 3 sets:
Row 500/425m, into:
3 Rounds of:
8/6 Echo Cals
36 Double Unders/28 Crossover Singles
*6 min cap per round
*Alternate rounds between DU and X Singles
Post: 3 x 12-15 Weigted bent Knee Heel Raises
*Use a 2" Block to create a deficit
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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