Mikey has been a part of the furniture for quite a while, you will see him generally at 6am during the week and Saturdays. A real success story with not only dramatic aesthetic changes but has improved all aspects of fitness! Always good to see his friendly face around. When, how and why did you get started with us? I think it was about Feb or March 2014. I’d moved to Perth from living in Wellington and doing boot camps and Les Mills training. I’d had a busy year or two sett

CrossFit Claremont doing the Spartan Race! We are getting a team together for the upcoming Spartan Race on the 25th of November. There will be no CrossFit classes that day as all the coaches will be doing the event. We would love as many CFC Crew there as possible. Registration Details: 1. Perth Race - here 2. Select the Super Race and then select the Super Open rego 3. When you get to the Open choose to join a team and type in CFC and 'CFC Super Size' should come up

A. Power Snatch - 15 Min to Establish a Heavy Single B. Isabel: 30 Power Snatches 60/42.5kg or 82.5/60kg *Go the heavier option if you have a sub 3 Isabel. Sweat: In Pairs: 2 Rounds In 4 Minutes: Forward Sled Drag 70/50kg Max Metres 1 minute rest In 4 Minutes: Kettlebell Swings 32/20kg Max Reps 1 minute rest In 4 Minutes Max Row Calories 1 minute rest *One person must be holding a 25/45kg Sandbag for the entire workout. Dropping = 20 burpee penalty. Post re

Rest Day Open Gym from 10am - Noon.

*We are trailing Open Gym on Sunday's from 10am - 12pm. Starting this Sunday. In teams of 3: 100 Calorie Bike 100 Box Jump Overs 24/20" 100 Thrusters 42.5/30kg 100 Chest to Bar Pull Ups 100 Thrusters 42.5/30kg 100 Box Jump Overs 24/20" 100 Calorie Bike Post results to Beyond the Whiteboard. Join here.

3 Rounds for time: 100 Double Unders 50 Air Squats 15 Power Cleans 75/50kg Post results to Beyond the Whiteboard. Join here. *We are trailing Open Gym on Sunday's from 10am - 12pm. Starting this Sunday.

15 Min AMRAP 200m Run 2 Legless Rope Climbs Finisher: In teams of 3: 3 Min AMRAP 10m Shuttle Prowler Push (Average Bodyweight) Post results to Beyond the Whiteboard. Join here.

A. 4x14 Unbroken Chest to Bar Pull Ups E2MOM B. AMRAP 3 21 OHS 42.5/30kg 21 Burpee Over Rower Max Calorie Row Rest 3:00 AMRAP 3 18 OHS 50/25kg 18 Burpee Over Rower Max Calorie Row Rest 3:00 AMRAP 3 15 OHS 60/42.5kg 15 Burpee Over Rower Max Calorie Row Rest 3:00 AMRAP 3 12 OHS 70/50kg 12 Burpee Over the Rower Max Calorie Row Post results to Beyond the Whiteboard. Join here.

We apologise but Wednesday's CrossFit Kid's class will be canceled due to Jason having to attend a funeral. The class will not be charged to your account. We apologise for any inconvenience. A. 12 Minutes to Find a 5RM Deadlift B. EMOMx12 M1: 10 Deadlifts 100/70kg M2: 15 Weighted Sit Ups 12/9kg M3: Max Calorie Bike Post results to Beyond the Whiteboard.

We apologise but Wednesday's CrossFit Kid's class will be canceled due to Jason having to attend a funeral. The class will not be charged to your account. We apologise for any inconvenience. A. Ring Muscle Ups: 3 Rounds 40% of Max Unbroken Muscle Ups 30% of Max Unbroken Muscle Ups 20% of Max Unbroken Muscle Ups Rest as little as possible between sets and 2 minutes between rounds. Sets must be unbroken. *If you don't have Pull Ups scale to - 2 Eccentric Pull Ups EMOM

Rest Day

In teams of 2: 20 Min AMRAP 12/9 Calorie Row 10 Burpees Over Rower 9 Pull Ups Complete a full round and then change partners. Post results to Beyond the Whiteboard. Join here.

For time: 800m Run 6 Rounds of the Chief 400m Run 4 Rounds of the Chief 200m Run 2 Rounds of the Chief 1 rounds of 'The Chief' is: 3 Power Cleans 60/42.5kg 6 Push Ups 9 Squats Post results to Beyond the Whiteboard. Join here.

A. Back Squat 5-5-5-5-5 B. 2 Rounds 400m Row 30 Thrusters 30/20kg Post results to Beyond the Whiteboard. Join here.

A. E2MOMx5 12 Unbroken Chest to Bar Pull Ups B. 15 Min AMRAP 15 Toes to Bar 12 Kettlebell Reverse Lunges 20/12kg 9 Dumbbell Clean and Jerks 22.5/15kg Sweat: In teams of 3: 1 person working at time 3 Rounds: 3 minutes per movement 1. Prowler Push (bodyweight) 10m Shuttles 2. Dumbbell Burpee 22.5/15kg 3. Calorie Row Post results to Beyond the Whiteboard. Join here.

For time: 50/35 Calorie Air Bike 150 Double Unders 400m Run 400m Sandbag Zercher Carry 65/45kg 400m Run 150 Double Unders 50/35 Calorie Bike Post results to Beyond the Whiteboard. Join here.

A. Ring Muscle Ups: 3 Rounds 35% of Max Unbroken Muscle Ups 25% of Max Unbroken Muscle Ups 15% of Max Unbroken Muscle Ups Rest as little as possible between sets and 2 minutes between rounds. 12 Minute Cap *If you don't have Pull Ups scale to - 1 Eccentric Pull EMOM. **If you have Pull Ups but not a Muscle Up Scale to -2 False Grip Strict Chest to Ring Pull Ups and 2 Bottom Up Ring Dips alternating EMOM. B. 3 Rounds for time: 30 Hang Power Cleans 52.5/35kg 30 Wall

Rest Day

Our CrossFit Kids program starts Monday. Email us to register or get more info. In Pairs: 25 Min AMRAP 1 Legless Rope Climb (each) 200m Farmers Carry 32/20kg 30 Lateral Burpees 40 F.Rack Lunge 42.5/30kg 800m Run (one at a time) 1000m Bike Post results to Beyond the Whiteboard.

Our CrossFit Kids program starts next Monday. Email us to register or get more info. “Tine” 3 Rounds: 500 Meter Row 12 Deadlifts 110/75kg 21 Box Jumps 30/24" Post results to Beyond the Whiteboard. Join here.