Sunday 27.07.25

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. Mobility:

2 minutes keg roll (1 min each grip)

1 minute Barbell in pec (each side)

1 minutes Barbell in quad (each side)

B. "You go I Mikko"

10 Rounds: (33 minutes)

1 min max Cal Echo

1 min max Cal Row

1 min max Cal Ski

*Alternate partner each movement.

*Score is total Calories, not the lowest.

Flow:

See CrossFit HYROX: (Hyrox Classes are capped, please ensure you have reserved a spot via Zen Planner)

Back off in intensity week:

On a 55 Minute Running Clock:

From 0:00-7:00

1000m Steady Run @ 7/10 RPE

Time Cap - 7 minutes

- Rest 1 minute -

From 8:00-12:00

Row OR Ski @ smooth recovery effort

- Rest 1 minute -

From 13:00 - 20:00

1000m Steady run @ 7/10 RPE

Time Cap - 7 minutes

- Rest 1 minute -

21:00 - 25:00

Farmers carry OR Sled push @ steady effort

Rest 5 minutes x 2 sets

In that 5 minutes in a group alternate between rope Pulls at 100/75kg at a moderate intensity. After the second set push hard on Sled Pushes at 125/100kg

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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.