Friday 25.07.2025

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

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Fitness:  A. Hip Thrust: 10-10-10-10-10 (OT2M)

*Don't get carried about with load, focus on keeping midline nuetral and lockout at the top.

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

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.

B. 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.