Sunday 06.07.25

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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CrossFit:

A. 4 sets OT2.5M

10 Barbell Hip Thrusts

- superset with -

20 sec L-/Tuck Hang

B. 15 min AMRAP:

450/400m Row

20 alt Hang Power Snatch (22.5/15kg)

Flow:

A. See CrossFit

B. 15 min AMRAP:

225/200m Row

10 SA Russian DB Swings (22.5/15kg) (e side)

225/200m Row

50m OH DB Carry (22.5/15kg) (e side) HYROX: (Hyrox Classes are capped, please ensure you have reserved a spot via Zen Planner) A. Sled & Rope Pull work

3 Rounds:

90 on, 90 rest

A1. In groups of 3 per sled: (150/100kg)

Sled Push, change partner every time you do a 10m length

*In the 90 sec rest complete 8 Rope Pull Ups or Rope Rows (4 w each grip)

B. Conditioning:

Every 6 min for 8 total sets (alt 2 sets each):

Set 1:

800m Run

AMRAP Burpee broad jumps until 5 min mark

Set 2:

1000m Ski

AMRAP Farmers Carry until 5 min mark

Set 3:

800m Run

AMRAP Sandbag Walking Lunge until 5 min mark

Set 4:

1000m Row

AMRAP Wall Balls - 20/14lbs to 10/9ft until 5 min mark

*4:30 cap on each run/machine

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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.