Sunday 28.06.2026
- Nicole Ascott
- Jun 21
- 2 min read
Upcoming Events and Info CrossFit:
A. 5 Rounds OT90 sec
E1: 10m Sled Push
E2: 2 x 7m Rope Sled Pull (arms only)
B. AMREP in 16 minutes (on a concept 2 machine of your choice)
4 Rounds OTM
M1: 10/7 Cal
M2: 14/10 Cal
M3: 18/13 Cal
M4: Max Cal
Compare to 22/12/25
Row: Nate 290 / Petra & Nikki 201
Bike: Nate 300 / Grace 214
Ski: Nate 273 / Grace 193
Flow:
A. See CrossFit
B. OTM x 16 mins: (4 rounds
M1: 10-12 Barbell Bicep Curls
M2: 12-15 Weighted Hip Thrust
M3: 15-18 Banded Tricep Extensions
M4: Rest
*If you hit the end range of the reps - add load next set.
HYROX: (7.30am)
*For best results, we also recommend following some additional running work. Check our endurance track for the 10K-paced interval work, which is well suited.
In Teams of 2:
25 min AMRAP, 5 min rest, then 25 min AMRAP
(Continue where you left off)
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
500m Run
500m Row
500m Run
200m Farmer Carry
500m Run
100m Sandbag Walking Lunges
500m Run
50 Wallballs
*Both partners must finish the run before start a station.
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 competitors' 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.
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The logistical changes to entry points like Gate 1 are intriguing, as they affect accessibility for members. Additionally, the emphasis on tracking performance and logging results to Beyond the Whiteboard reflects a strong commitment to data-driven training. Integrating tools like Pay ID for seamless transactions could further enhance the experience by simplifying payments for events and memberships. Such innovations may be essential for community engagement.