Friday 30.05.2025

Upcoming Events and Info Timetable changes here

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Fitness:  A. 3 Rounds, alt on 2:30 (15 min total)

A1. Weighted False Grip Chest to Ring Pull Up:

4 x 2.2.2 (OT2:30)

*Cluster set every 30 seconds

**Do feet elevated Ring Pull Ups of you don't have 2x BW

A2. 3 Deadlifts (stop and reset)

*Start moderate and build to 8/10 RPE

B. 3 Rounds for reps:

1 min max Calorie Echo Bike

30 sec rest

1 min max Bar Facing Burpees

30 sec rest

1 min max Strict Pull Ups

30 sec rest

*If you don't have Strict Pull Ups do Bulgarian Ring Rows.

Performance:

A. See Fitness

B. B. 3 Rounds for reps:

1 min max Calorie Echo Bike

30 sec rest

1 min max Strict Ring Dips

30 sec rest

1 min max Strict Pull Ups

30 sec rest

*If you don't have Strict Pull Ups do Bulgarian Ring Rows.

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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.