Sunday 08.12.24

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.

2024 End of Year awards voting and upcoming events.

Crossfit:

A. Week 3 of Machine progressions:

On the 3min for 10 sets:

11/7 Echo Cals

11/7 Row Cals

11/7 Ski Cals

**Should be a faster pace than your avg pace from week 1

*Adjust Calories to be under 2:15min every set

Flow:

32 min OT2M: (4 rounds)

M1: 30/24 Calorie Row

M2: 20 BW Lateral Step Up and Over (24/20")

M3: 24/18 Calorie Echo Bike

M4: 10 Reverse Face Pulls (start very light)

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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.