Thursday 07.08.2025

Flex Appeal - Fundraiser for Emily's trip to the CrossFit Games. Quiz Night and Fundraiser Event Upcoming Events and Info

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We follow a gymnastics cycle on Thursdays to get regular progression and skill work in. You can see how we progress and what's coming up here.

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Conditioning: 

A. Gymnastics Cycle Week 8: Ring Series 2/4: Muscle Up pieces: Ring Support, Bar Dip, Ring Dip, Kipping Dip, Kipping Ring Dip

B. 15 Min AMRAP:

25/20 Calorie Row

5 Wall walks

25/20 Calorie Ski Erg

10 Bar or Paralette Dips

25/20 Cal Bike Erg

15 Bulgarian Ring Rows

Skill & Strength:

A. See Conditioning

B. 15 Min AMREP:

2, 4, 6, 8, etc

Strict Ring Dip + 5 sec Ring Support (Bottom)

Strict Chest to Ring Pull Up + 5 sec Chest to Ring Hold

Wall Facing Handstand Flutter Kicks + 5 sec Wall Facing Handstand Hold

Step Up lower (30", 4 seconds) + 5 Single Leg Hip compressions

Competitors Class:

A. tttTD296:

60/50 Cal Row

50 alt DB Snatch (22.5/15kg)

40 Knees to Elbow

30 Box Step Overs (1x DB)

20 Box Clear overs (24/20")

10 Bar Complexes

Bar Complex: 1 TTB, 1 C2B, 1 Bar MU.

*Complex doesn't have to be unbroken

B. For time:

80 Double Unders

20 Shoulder to Overhead

40 Lateral Burpees

20 Shoulder to Overhead

80 Double Unders

*8 min cap

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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.