Sunday 29.06.25

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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CrossFit:

A. alt OT90: 4 Rounds

A1. 12-15 Lying DB Tricep Extension

A2. 12-15 Banded Face Pull

B. OTM x 18 mins (3 rounds) for quality

M1: 15/12 Cal Row

M2: 6-8 Elbow Plank KB Pull throughs

M3: Max Goblet Squats

M4: 15/12 Cal Echo Bike

M5: Max Half Turkish Sit Ups (e side)

M6: Rest

KB: (20/12kg)

*If you don't finish the set reps, rest for the next minute. Pace yourself to get the machine work done.

Flow:

A. See Fitness

B. OTM x 18 mins (3 rounds) for quality

M1: 14/10 Cal Row

M2: 6-8 Elbow Plank KB Pull throughs

M3: 30 sec Goblet Squat Hold

M4: 12/9 Cal Echo Bike

M5: 6-8 Half Turkish Sit Ups (e side)

M6: 15 sec Side Star Plank Hold

*use a KB that is challenging but you can complete with great form HYROX: (Hyrox Classes are capped, please ensure you have reserved a spot via Zen Planner) Warm up: Ski Technique work

*Half the class on A1 and half A2 then switch

A1. 3 Rounds: For distance with a technique focus

Ski 90 sec work / 30 rest. *Focus on efficiency and breathing through it. Keep the pace pretty cruisy.

- 1 min rest -

A2. Alt on a Sled with partners:

Rope Pull and Push sled back then switch (110/75kg)

B. 2 rounds For time:

300m Run

300m Ski

300m Run

20m Sled Push (100/70kg) (4 x 5m)

300m Run

25m Burpee Broad Jumps

300m Run

100m Farmers Carry (32/24kg)

300m Run

30m Sandbag Lunges

300m Run

30 Wall Balls (20/14lbs)

300m Run

*60 min cap

*Slight increase in volume for last week but 2 rounds instead of 1.

*If a station is full, just go to the next one.

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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.