Saturday 09.08.2025

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

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On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road.

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Fitness:

In Teams of 2:

Break up reps as required

35 min AMREP

3 Rounds of:

30/24 Cal Row

10 Strict Pull Ups

- 2 min rest -

Then, 3 Rounds of:

30/24 Cal Row

30 Push-Ups

- 2 min rest -

3 rounds of:

10 Strict Pull Ups

30 Push-Ups

*Split reps in any way

- 2 min rest -

Max Cal Row in the remaining 35 minutes.

*Score time for the 9 rounds and row Cals.

Performance:

In Teams of 2:

Break up reps as required

35 min AMREP

3 Rounds of:

30/24 Cal Row

10 Bar Muscle-Ups

- 2 min rest -

Then, 3 Rounds of:

30/24 Cal Row

15 Strict Handstand Push-Ups

- 2 min rest -

Finally, 3 rounds of:

10 Bar Muscle-Ups

15 Strict Handstand Push-Ups

- 2 min rest -

Max Cal Row in the remaining 35 minutes.

*Score time for the 9 rounds and row Cals.

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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.