Sunday 01.06.25

Upcoming Events and Info Timetable changes here

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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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*A Hyrox 12-week cycle will begin on the 8th of June at 7.30 am on Sundays. CrossFit:

Warm Up: Rowing Pick Drill, then

A. Led Shoulder Flow

10 x Tall Kneeling Arm Spirals

30 sec Tabletop Rockbacks

30 sec Seated Shoulder Ext Hold

5 (per side) Table to Thoracic Extension

10 (per side) Thread the needle

30 sec (e side) Rotation + OH reach

30 sec (e side) Single Arm Down Dog

B. 4 Rounds of 3 minute Row / 90 second rest

For distance but a priority on technique.

Rd1: 22 s/m

Rd2: 24 s/m

Rd3: 26 s/m

Rd4: 28 s/m

Post:

3 Rounds:

1 min alt Banded Walks

30 sec Frog pumps

- 90 sec rest -

Flow:

See CrossFit

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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.