Saturday 26.07.25

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

---

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.

---

Fitness:

In 30 minutes

In Pairs, 2 rounds for time

50 Toes to Bar

400m Run

40 Pull Ups

500/400m Row

3 Rope Climbs

200m Run

40 Toes to Bar

250/200m Row

2 Rope Climbs

*All movements shared except the runs are done together.

- 2 min rest -

AMRAP in the remaining time:

Max Calorie Ski Erg

*The 2 rounds allows more changeover and less breakdown per movement. A good option of large numbers of movements are intimidating.

Performance:

In 30 minutes

In Pairs for time:

100 Toes to Bar

800m Run

80 Chest to Bar Pull Ups

1000/800m Row

6 Rope Climbs

400m Run

40 Toes to Bar

500/400m Row

4 Rope Climbs

*All movements shared except the runs are done together.

- 2 min rest -

AMRAP in the remaining time:

Max Calorie Ski Erg

---

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.