Friday 11.07.2025

Flex Appeal - Fundraiser for Emily's trip to the CrossFit Games. Upcoming Events and Info Timetable changes here

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Fitness:  A. 3 Rounds for load (alt OT90)

M1: 8 Staggered Stance KB Deadlift (e side)

M2: 16m Walking Pike Compressions on Sliders

M3: 24m Double DB OH Carry

*Only choose a DB load you can keep UB with elbows locked out and weight stacked over shoulders.

B. For time in Pairs:

10-20-30-40-50-50-40-30-20-10

Calorie Row

5-10-15-20-25-25-20-15-10-5

Russian KB Swings (32/24kg)

*Alternate working partner on the Cal Row. One partner Rows while the other does the swings.

Women Cals: 8-16-24-32-40-40-32-24-16-8

*20 min time cap

Performance:

See Fitness

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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.