Friday 17.07.2026
- Nicole Ascott
- Jul 12
- 1 min read
*REPEAT WEEK
7.30 Mobility Class: - On Term Break Contact Liz or Nikki if you want info on joining the mobility class for next term.
Fitness:
A. Hip Thrust: 10-10-10-10-10 (OT2M)
*Don't get carried about with load, focus on keeping midline neutral and lockout at the top.
Compare to 25/7/25
Tom J: 4440kg
B. Each movement is for time: alt movement every 2 minutes:
3 Rounds (24 minutes)
M1: 48m Sandbag Carry (8m shuttles) (65/45kg)
M2: 36 Jumping alt Split Squats
M3: 24/18 Calorie Ski
M4: 12 Box Jumps (30/24"")
*Score is total time
Compare to 25/7/25
Max S: 6.15
Laura G: 8.32
Performance:
A. Deadlift: (touch and go) 5-10-5-10-5 (OT2M)
*You can only increase load every time you do a set of 5, make sure you allow for the set of 10 after.
Compare to 25/7/25
Nate S: 5500kg
Laura G: 2275kg
B. See Fitness
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 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.
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