Tuesday 10.02.2026
- Kat
- Feb 8
- 1 min read
Updated: Feb 10
Fitness:
A. For time:
30/24 Calorie Row
60/48 Calorie Bike Erg
800m Run
60/48 Calorie Bike Erg
30/24 Calorie Row
*4 min stagger with partner, if you get caught just move on to the next exercise.
*20 min cap
*Immediately after finishing go into a easy to moderate walk until the 20 min mark.
B. 3 sets: 15 minutes to complete
15-20 Standing Banded Hip Abductions
15-20 Standing Banded Adductions
40 Frog Pumps
*Use a PVC for balance if needed
Open/Quarter Final:
A. For time:
30/24 Calorie Row
50/40 Calorie Echo Bike
800m Run
50/40 Calorie Echo Bike
30/24 Calorie Row
*4 min stagger with partner, if you get caught just move on to the next exercise.
*20 min cap
*Immediately after finishing go into a easy to moderate walk until the 20 min mark.
B. 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.
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