Tuesday 29.07.2025

Flex Appeal - Fundraiser for Emily's trip to the CrossFit Games. Quiz Night and Fundraiser Event Upcoming Events and Info

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Fitness: 

A. 10 minutes to Find a 3RM Weighted Chin Up (Pull Up with supine grip)

*If you don't 3 reps on a Chin Up yet:

Compare to 23/7/24

Lane S: 41kg

Nikki A: 28kg

Min 1 - 4: Near Max Chin over bar Hold

Min 5 - 7: 1 sec Chin over bar hold + slow lower + 3 sec hang at bottom

Min 8 - 10: 6 - 8 Banded Chin Ups

B. 3 Rounds for time:

300m Run

30/24 Calorie Ski

30/24 Calorie Row

300m Run

- 2 min rest -

*30 min time cap

**If your first rounds takes more than 8 minutes then take 10 Calories off your machines for the next 2 rounds.

Compare to 23/7/24

Cooper L: 20.14

Kat B: 23.45

Performance:

See Fitness

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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.