We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join. Move back: Unless you hear otherwise our last class in Nedlands will be 915am on Friday morning. Then afternoon classes will resume as per our regular timetable on Friday afternoon.
Fitness:
10 x 200m sprint, every 3 minutes.
Record each interval for a total time.
*There are short intervals with longer rests designed to hit higher speeds. If you haven't sprinted in a while - hold back a bit.
*If you can't sprint complete a 500/450m Echo Bike.
Compare to 4/10/22
Fergus 5.37
Annabel: 6.37
Performance:
See Fitness
Weightlifting:
A. Back Squat: Session 7/9
20 x 90%
4 x 90%
B. OTM x 16:
5 TnG DB P.Snatch
*Each min alt arms.
C. Bench Press:
Build to a 10RM.
Sweat:
For the few weeks we are out there is no Sweat class. However, you are more than welcome to do one of our weekly endurance workouts yourself.
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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