Sunday 10.08.2025

Flex Appeal - Fundraiser for Emily's trip to the CrossFit Games. Quiz Night and Fundraiser Event Upcoming Events and Info

---

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.

---

CrossFit:

A. ALT OTM x 9 mins

M1: 3 Banded Jump

M2: 10-20 sec Copenhagen Plank (e side)

M3: 15 sec L/Tuck Hang

B. 4 Rounds

4 min work / 1 min rest

5 Box Jumps (30/24")

10 Bent Knee Bulgarian Ring Rows

15 V Ups

20 Russian KB Swings (32/24kg)

Max Bike Erg Calories in the remaining time

*On the 4th round it's 5 minutes work (no rest)

Flow:

See CrossFit, just keep the intensity moderate. HYROX: (Hyrox Classes are capped, please ensure you have reserved a spot via Zen Planner)

60 Minute AMRAP

800m Run

500m Ski

800m Run

30m Sled Pull (100/75)

800m Run

30m Row

800m Run

70m Burpee Broad Jumps

800m Run

500m Sled Push (125/100kg)

800m Run

200m Farmers Carry (32/24kg)

800m Run

30m DB Lunges (22.5/15kg)

800m Run

75 Wallballs (20/14lbs)

*Using small drag sleds for Pulls and pushes. If a station is full when you get there, just go the next one and do that one the next time.

---

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.