There are various things going on and coming up! Read about them here: Timetable changes and additions
Easter Hours: Friday: Closed
Saturday: Normal
Sunday: Closed
Monday: 8am Weightlifting, 9am CrossFit
Fitness:
A. Back Rack alt Reverse Barbell Lunges: 7s x 8r.
*Start moderate and build. One step = One rep.
B. 10 Min AMRAP
12 Goblet Slant Board Squats (12/8kg)
15/12 Cal Bike Erg
12 Wall Balls (9/6kg)
15/12 Calorie Ski
Performance:
A. Front Squat: 7s x 8r x 58% (of 3RM) (OT2M)
B. 10 Min AMRAP:
12 2x DB Hanging alt Step Ups (22.5/15kg)
15/12 Echo Bike
12 Wall Balls (12/9kg Dead Ball, 10/9 ft)
12 Burpees
Sweat:
30 Min AMRAP
5 Rounds:
400m Run
1000/900m Bike Erg
Then AMRAP in the remaining time
12/9 Calorie Echo
12/9 Calorie Ski
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors 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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
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