Monday 07.07.2025

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

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Fitness: 

A. In 18 minutes: Back Squat: 5-3-2-2-1

*Aim for each set to be tough but have 1-2 reps in the bank.

B. Every 2 minutes x 5 sets:

In 90 seconds:

16 Push-ups

Max Hang Power Cleans (50/35kg)

- 30 seconds rest -

*60 sec cap on the push ups. If you get capped, next round - halve the reps. Performance: A. Back Squat:

5 x 70%, 3 x 80%, 2 x 85%, 2 x 90%, 1 x 95%

*Don't miss the last single.

B. Every 2 minutes x 5 sets:

In 90 seconds:

4 Wall Walks

16 Push-ups

Max Hang Power Clean and Jerks (50/35kg)

- 30 seconds rest -

*60 sec cap on the wall walks and push ups. If you get capped, next round halve the reps.

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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.