Tuesday 15.07.2025

Flex Appeal - Fundraiser for Emily's trip to the CrossFit Games. Upcoming Events and Info Timetable changes here

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Fitness: 

A. 2 rounds of coach led hip flow:

- Standing hip CAR (3 per side)

- 3-Way Jefferson Curl (each direction)

- 30 sec Horse Stance Squat hold

- 5 Lateral Squats w 2 sec hold

- 5 Reverse Lunge to hamstring Stretch

- 5 90-90 sit to hip extension

- 30 sec Pigeon e side

B. 20 min AMRAP

20 1x DB alt Front Rack Lunge

20 Lateral Burpee over Dumbbell

40 Toes to Bars

20 1x DB alt Front Rack Lunge

20 Lateral Burpee over Dumbbell

30 Pull-Ups

20 1x DB alt Front Rack Lunge

20 Lateral Burpee over Dumbbell

20 Strict Pull Ups

*20 min time cap

*10 lunges on each arm

*Scale Pull Ups to Bulgarian Ring Rows and strict to a band you can do 4-5 with.

DB: (22.5/15kg)

Performance:

A. See Fitness

B. 20 min AMRAP

20 1x DB OH alt Reverse Lunges

20 Lateral Burpee over Dumbbell

40 Toes to Bars

20 1x DB OH alt Reverse Lunges

20 Lateral Burpee over Dumbbell

30 Chest-to-Bar Pull-Ups

20 1x DB OH alt Reverse Lunges

20 Lateral Burpee over Dumbbell

20 Bar Muscle-Ups

*20 min time cap

*10 lunges on each arm

DB: (22.5/15kg)

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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.