Monday 21.07.2025

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

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Fitness: 

A. Back Squat: Build to a tough 5 in 15 minutes, then 2 x 5 x 80% of that.

B. Every 4:00 x 4 sets:

2 min AMREP:

20/15 Calorie Bike Erg

10 Front Squats (40/30kg)

Max Double Unders in the remaining time

- 2 min rest between rounds -

*Choose a F.Squat that's challenging but you can do unbroken.

*Modify DUs to heavy rope singles. Performance: A. See Fitness

B. Every 4:00 x 4 sets:

2 min AMREP:

20/15 Calorie Echo Bike

10 Front Squats (60/40kg)

Max Double Unders in the remaining time

- 2 min rest between rounds -

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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.