Tuesday 13.01.2026
- Kat
- Jan 11
- 1 min read
Updated: Jan 12
The Gym closes at 7.30pm from now until late Jan, which includes a pause in the rehab class until then.
Fitness:
2 Rounds for Time:
60 sec on 30 sec off until work is completed:
10 Strict Ring Dips
30/24 Cal Row
30 SA Front Rack alt Reverse Lunges (15 e side)
10 Wall Walks
DB: (22.5/15kg)
*22 min cap
*Modify Ring Dip to a Box Dip or a Assisted Box Dip
Open/Quarter Final:
2 Rounds for Time:
60 sec on 30 sec off until work is completed:
10 Wall Walks
30/24 Cal Row
30 SA OH alt Reverse Lunges (15 e side)
10 Muscle-Ups
DB: (22.5/15kg)
*22 min cap
*Modify MU to Bottom Up (1 sec pause then up) Ring Dip
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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