Tuesday 21.07.2026
- Jason
- Jul 19
- 2 min read
Upcoming Events and Info 7.30am Mobility Class: On Term Break Contact Liz or Nikki if you want info on joining the mobility class for next term.
Fitness:
A. 15 minutes to go through your biggest mobility issue from our chart and get through it. Ask a coach if you aren't sure.
B. "Concept Golf"
18 Rounds: 1 min work, 1 min rest
alt between
Row
Ski
Bike
(6 of each machine)
Golf scoring
Eagle (-2): Male > 335m, Female > 295m
Birdie (-1): Male > 320m, Female > 280m
Par (0): Male > 300m, Female >265m
Bogey (+1): Male > 280m, Female, > 250m
Double Bogey (+2): Male > 260m, Female > 235m
Triple Bogey (+3): Male < 260m, Female < 235m
*Double those numbers for Bike
Compare to 12/5/26
Josh E: 10 over
Grace B: 12 under
Performance:
See Fitness
HYROX: (6.30pm)
*For best results, we also recommend following some additional running work. Check our endurance track for the 10K paced interval work which is well suited.
Beginning every 4 minutes; complete a 400m Run then max reps until the 3:15 mark. (6 Rounds for 3.15 work / 45 rest)
2 rounds: (48 mins)
R1: Sled Push (180/140)
R2: Sled Pull (80/50)
R3: Burpee Broad Jump
R4: Farmers Carry (32/24kg)
R5: Walking Lunges
R6: Wall Balls
Same total volume as last week, however slightly more rest - aim for more than half the work you got last time on each station.
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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