Monday 28.07.2025 (Repeat week)
- Kat
- Jul 25, 2025
- 2 min read
Flex Appeal - Fundraiser for Emily's trip to the CrossFit Games. Quiz Night and Fundraiser Event Upcoming Events and Info
This is a repeat week from this time last year.
There are a lot of factors often outside of your control about why things may or may not have improved. Regardless, it's a nice chance to compare and compare your fitness to the only other person that matters: yourself. If you've got better great - if not feel free to email jason@crossfitclaremont.com.au and we can discuss maximising your results. As always, try to track things on BTWB. We try to do 4 repeat weeks per year and making your fitness observable and repeatable is a huge part of CrossFit and greatly assists progress. Fitness:
A. Back Squat - build to a heavy 3 rep in 15 minutes.
Compare to 22/7/24
Cooper L: 180kg
Grace B: 123kg
B. 4 rounds for time
15 Wall Balls (9/6kg)
15 Kettlebell Swing (24/16kg)
15 Strict Abmat Sit Ups
15/11 Calorie Bike Erg
- 90 sec rest -
*20 min cap
Compare to 22/7/24
Peter G: 18.11
Kat B: 13.35
Performance: A. Back Squat - build to a heavy Single in 15 minutes. *Only consider this option if you know you can Squat your bodyweight for 3 reps.
Compare to 22/7/24
Jason W: 193kg
Grace B: 136kg
B. 4 rounds for time
15 Wall Balls (9/6kg)
15 Power Snatch (35/25kg)
15 Toes to Bar
15/11 Calorie Echo Bike
- 90 sec rest -
*20 min cap
Compare to 22/7/24
Cooper L: 13.42
Grace B: 16.10
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.
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