Sunday 08.11.2026
CrossFit:
OTM x 30 mins: (5 rounds)
30 work / 30 rest
M1; Max Cal Echo Bike
M2: Max Cal Ski
M3: Max Double Unders
M4: Max Cal Bike Erg
M5: Max Cal Row
M6: Rest
Flow:
OTM x 30 mins: (5 rounds)
M1: 8-12 DB Bench Press
M2: 8-12 DB Hip Thrusts
M3: 8-12 Weighted Abmat Sit Ups
M4: 8-12 Strict Pull Ups (use band if you can't do unbroken)
M5: 8-12 DB Romanian Deadlifts
M6: Rest
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 competitors' 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.
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