On Monday the 3rd (WA day Public Holiday) there will be a 8am Weightlifting Class and 9am CrossFit class where we will do Murph. The CrossFit class has a 40-person cap so to guarantee your spot reserve the class via Zen Planner.
Fitness:
A. 4 x 12 DB Walking Lunge
B. OTM x 20 minutes: (4 rounds)
30 sec work / 30 sec rest
Min 1: 1x DB Box Step Over (24/20", (22.5/15kg)
Min 2: Ski Erg Calories
Min 3: Toes to Ring
Min 4: Echo Bike Calories
Min 5: Rest
Performance:
A. See Fitness
B. OTM x 20 minutes: (4 rounds)
30 sec work / 30 sec rest
Min 1: DB Box Step Over (24/20", (22.5/15kg)
Min 2: Wall Facing Strict HSPU
Min 3: Strict Toes to Ring
Min 4: Echo Bike Calories
Min 5: Rest
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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