Thursday 22.08.24

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.

Important Parking information Get on board our in-house social competition coming up. Info is here.

There will be no classes this Saturday as the Key Party is on.

Conditioning:

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

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 Strict Ring Pull Ups

Skill and Strength:

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

Banded Pistols (each side) + 5 sec Leg Lift Hold over Box (30")

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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