Sunday 24.12.23

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. Christmas & New Year holiday hours Crossfit:

A. 15 minutes to complete 3 Rounds for load/quality:

10 Weighed Hip extensions

10 Crossed RIng Rows

5 High Step Ups w controlled eccentric

B. "Flow" "For Cals"

20 min AMRAP:

1 min Ski

10 sec Arch Hold

20 sec Bottom of Goblet Squat Hold

1 min Row

10 sec side Plank (per side)

20 sec Pancake stretch

or

"For Cals"

20 min AMRAP for total Cals

1 min max Ski Cals

20 Goblet Squats (24/16kg)

1 min max Row Cals

20 Hand Release Push Ups

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.