Sunday 25.05.25

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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*A Hyrox 12-week cycle will begin on the 9th of June at 7.30 am on Sundays. CrossFit:

A. 3 Rounds for quality/load. alt OT90

A1. 10 Single leg Hip Thrusts (e side)

A2. 10 Slantboard Goblet Squats

A3. 10 Kneeling SA Banded Lat Pulldown

B. 3 Rounds for reps:

40 sec work / 20 sec rest

Bike Erg Calories

Max meter Travelling Burpee

Ski Erg Calories

1x DB alt Lateral Box Step Ups (22.5/15kg)

Row Calories

Rest

Flow:

A. See CrossFit

B. 3 Rounds for quality

40 sec work / 20 sec rest

Bike Erg Calories

Travelling Samson Lunges

Ski Erg Calories

BW Lateral Box Step Ups (22.5/15kg)

Row Calories

Rest

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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.