Sunday 08.06.25

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 begins today at 7.30 am CrossFit:

A. 3 Rounds alt OT90:

A1. 5 ATG Split Squats (e side)

A2. 20m OH Db Carry (e side)

A3. 5 DB Windmills (e side)

B. 20 min for Max Calories:

2 min Echo Bike Calories

20 Russian KB Swings (32/20kg)

4 Wall Walks

2 min Row Calories

100m Farmers Carry (32/20kg)

4 Wall Walks

Flow:

A. See CrossFit

B. 20 min AMRAP for quality

2 min Bike Erg

20 Russian KB Swings (24/16kg)

8m Straight Leg Bear Crawl (forward)

8m Reverse Straight Leg Bear Crawl (backward)

2 min Bike Erg

20 Russian KB Swings (24/16kg)

8m Ostrich Walk

8m Inchworms HYROX: *For optimal results, complete the additional running sessions, which can be found on Thursday in the Endurance track.

A. Strength:

A1. 10 minutes to do at least 5 challenging 10m Sled Pushes

A2. 10 minutes to do at least 5 challenging 10m Rope Pulls (arms only)

B. Conditioning

2 Rounds (40 mins)

3:30 minutes work, 1:30 min rest

Set 1: 400m Run + Max Distance Burpee Broad Jump

Set 2: 400m Run + Max distance Farmers Carry (32/24kg)

Set 3: 400m Run + Max DB Walking Lunges (on back) (22.5/15kg)

Set 4: 400m Run + Max Wall Balls (20/14lbs, 10/9ft)

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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.