Friday 22.05.2026
- Kat
- 18 hours ago
- 2 min read
Upcoming Events and Info 7.30 Mobility Class: - Upper Body Focus
Upper Body Week 5
Focus: To improve Control and strength in new mobility range
- Lift-offs and isometric holds at end range
- Controlled tempo work
- Introduces light loading (bands, barbell, front rack holds)
Goal: Own the range you gained Fitness:
4 x 6 minute AMREPs, 90 sec rest between
*On the final interval, work for 7:30
400m Run
10 Pull Ups
20 Push Ups
30 Air Squats
Max Calorie Row in the remaining time
Post: 2 sets:
30 sec max Feet banded Tuck Ups
- 30 sec rest -
30 sec max Janda Sit Ups
- 30 sec rest -
Performance:
Murph Prep: We will be alternating Fridays and Mondays for Murph which will be held on WA Day (1st of June).
30 min AMRAP:
800m Run
20 Pull Ups
40 Push Ups
60 Air Squats
- 2 min rest -
*If you intend to wear a vest for Murph, wear it today.
Post: 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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