Tuesday 05.08.2025

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

---

Fitness: 

A. 3 sets: alt OT90

A1. 3 Strict Weighted Chest to Bar Pull Ups (15/5kg)

- immediately into -

Max Strict Pull Ups

*Drop DB from feet and go into pull ups without dropping off bar.

*Ensure its a weight you can still get at least 3 strict pull ups.

If you don't have 3 BW Strict Chest to bar Pull Ups - use a band that you can do the 3 Chest to Bar and at least 3 chin over bar without dropping.

A2. 10 Weighted Abmat Sit Ups

*Anchor feet by squeezing a KB between the feet.

B. 20 min AMRAP:

400m Run

20 Line Facing Burpees

*If your first round takes over 5 minutes reduce to:

200m Run + 15 Line Facing Burpees

Performance:

See Fitness

---

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.