Monday 04.08.2025

Flex Appeal - Fundraiser for Emily's trip to the CrossFit Games. Quiz Night and Fundraiser Event Upcoming Events and Info

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Fitness: 

A. Every 3 minutes x 5 sets:

5 Back Rack Step Ups (e side) (below parallel)

- 15 sec rest -

5 Banded Press

B. 3 Rounds for time:

500/450m Row

12 Deadlifts (80/55kg)

21 Box Jump Over (24/20") (step down)

*15 min time cap

Performance: A. Squat Clean & Jerk:

15 minutes: Build to a heavy triple for the day. It must be completed within a 45 sec window to count. "Max effort" here means the heaviest you can hit while maintaining solid technique.

B. 3 Rounds for time:

500/450m Row

12 Deadlifts (100/70kg)

21 Box Jump Over (24/20")

*15 min time cap

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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.