Tuesday 28.07.2026
- Nicole Ascott
- Jul 26
- 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:
"Fight Gone Bad"
3 rounds, 1 min per station for max reps:
Wall Ball, (9/6kg, 10/9 ft)
Sumo Deadlift High-pull (35/25kg)
Box Jump (20")
Push Press (35/25kg)
Row Calories
Rest 1 min
Compare to 3/3/23
Jason W: 372
Milla K: 266
Post: Barbell Tissue work
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 / 30 rest)
2 rounds:
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 workout as last week but reduced from 45 to 30 secs rest, try to hold the same reps as last week on the stations.
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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