Thursday 15.10.2026
Fitness:
A. Gymnastics Week 14: Floor Series 1/4: Floor Basics: Bridge Up, Forward Roll & Wall Walk.
B. 20 Min AMRAP:
30/24 Calorie Echo Bike
5 Wall Walks
30/24 Calorie Ski
10 Gorilla Row (each arm) (22.5/15kg)
30/24 Calorie Ski
20 sec Tuck Hold
Performance:
A. See Conditioning
B. 20 Min AMRAP for quality:
1 Wall Walk + 10 Wall Facing Shoulder Taps
2 Strict Muscle Ups (2 False Grip Chest to Ring + 2 dips)
3 Wall Facing Strict HSPU (Pike)
4 Strict L to Toes to Ring
6 Rolling Candlestick to Squat
*Modifications in brackets.
Comp Class:
A. In Pairs "Buy the time"
Part A (9 min cap)
21 Sync Bar Facing Burpees
40 Cleans (weight 1)
15 Sync Bar Facing Burpees
30 Cleans (weight 2)
9 Sync Bar Facing Burpees
20 Cleans (weight 3)
directly into
Part B: 1RM Clean until the 14 min mark.
B. "Cali Climb" In Pairs: (If you're an RX Pair do that variation)
42 Toes to Bar (Split any way)
20 Sync BJO (24/20")
36 Chest to bar pull Ups
20 Sync Wall ball Step Overs (24/20", 20/14lbs)
30 Bar Muscle Ups
20 Sync Wall ball Step Overs (24/20", 20/14lbs)
36 Chest to bar pull Ups
20 Sync BJO (24/20")
42 Toes to Bar (Split any way)
*14 min cap
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.
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