Sunday 13.07.25

Flex Appeal - Fundraiser for Emily's trip to the CrossFit Games. 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. 3 Rounds for load:

12-15 Monkey Foot Knee Raises

30 Banded Hip Thrusts

B. OTM x 20 minutes alternating:

Minute 1: Max Cal Row

Minute 2: Max Burpees Over Rower

*Score is lowest round of row cal and burpee reps combined.

*IE - 12 Cal Row + 15 Burpees = 27 score.

*Step Over Rower is allowed.

Flow:

A. See CrossFit

B. Same, but:

*Nasal breathe only

*Alt between tougher set and easier set. HYROX: (Hyrox Classes are capped, please ensure you have reserved a spot via Zen Planner) "In Teams of 2:

25 min AMRAP:

500m Run

500m Ski Erg

500m Run

16m Sled Push (125/100kg)

500m Run

16m Sled Pull (125/100kg)

500m Run

50m Burpee Broad Jumps

Rest 5 min, Switch as needed

25 min AMRAP:

500m Run

500m Row

500m Run

200m Farmer Carry

500m Run

100m Sandbag Walking Lunges

500m Run

50 Wallballs

*All runs are performed together. Cannot start on the next movement until both partners complete the run. Split all other movements as desired"

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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.