Thursday 26.06.2025

Upcoming Events and Info Timetable changes here

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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: 

Week 2 – Bar Series 2/4: Moving Dynamically on the Bar: Hollow Body, Arch, Knees to Elbow & Toes to Bar

20 Min AMRAP

10 Unbroken Toes to Bar

15/12 Calorie Ski

15m Travelling Burpee

25 Abmat Back Extensions

30/25 Calorie Bike Erg

*If you can't get T2B unbroken go into a knee tuck but still do 10.

Skill & Strength:

0 - 10 min:

10 Min AMREP:

1,2,3,4,etc Unbroken Toes to Bar

10 - 20 min:

10 Min AMRAP:

10 False Grip Chest to Ring Pull Ups

10 sec L-Hang

15m Handstand Walk (2 x 7.5m)

20 Hollow Rocks

20 Side Plank Banded Pulldown (10 each side)

Competitors Class:

A. 10 min AMRAP:

1 Ring Muscle Complex:

1 Muscle Up + 1 Ring Dip + 1 Muscle Up + 1 Ring Dip

*Make sure lockout is still solid.

*If you can't just one Muscle Up just do that or do a strict transition from the floor + a Ring Dip.

B. OTM x 10: 1 Strict HSPU

4 sec Iso Hold @ top

4 sec Negative (control to the bottom)

4 sec Iso hold @ bottom (press up as hard as you can without breaking contact with floor)

Then kip back up.

C. 3 Rounds for reps

90 seconds work, 2:30 rest

10/7 Cal Bike Erg

10 Power Clean (60/40kg)

Max Bar Facing Burpees

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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.