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Jason
- Nov 29, 2017
- 2 min
Thursday 30.11.17 - Coaches Profile: Kat Birch
So you can get that deeper sense of emotion and intimacy, for December the coaches will be doing the member of the month questionnaire. I would also like to welcome the newest Coach to the team - Kat Birch. You most likely have trained with or seen Kat in classes the past couple of years. Kat has been doing CrossFit for what must be a good 6-7 years now. I remember her Dad brining her down to start CrossFit and I wasn't convinced she would last but she's still going! She also
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Jason
- Nov 28, 2017
- 1 min
Wednesday 29.11.17
If you are intending to go to the Christmas Party please grab your ticket from the front desk. Trying to figure food and everything is really difficult when we have no idea who's coming. Thanks!
Details on CrossFit Claremont Christmas Party here. In teams of 3:
7 Min AMRAP
50 Push Press 60/42.5kg
50 Push Press 70/47.5kg
AMRAP Push Press 82.5/60kg
3 minute rest
7 Min AMRAP
50 Front Squats 60/42.5kg
50 Front Squats 70/47.5kg
AMRAP Front Squats 82.5/60kg
3 minutes
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Jason
- Nov 27, 2017
- 1 min
Tuesday 28.11.17
Details on the CrossFit Claremont Christmas Party 6 Rounds, Every 4 Minutes
12 Toes to Bar
15 Deadlifts 60/42.5kg
15/12 Calorie Assualt Bike (Rounds 1, 3 and 5) or 18/15 Calorie Row (Rounds 2, 4 and 6).
Post to Beyond the Whiteboard. Use code CFC123 to join.
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Jason
- Nov 26, 2017
- 1 min
Monday 27.11.17
15 Min AMRAP
60 Double Unders
30/24 Calorie Row
15 Overhead Squats 50/35kg
Sweat:
In Pairs: 25 Min AMRAP
10, 20, 30, 40, etc
Airbike Calories
Dumbbell Snatch 22.5/15kg
Alternating Kettlebell Step Up 20/12kg 12"
Post results to Beyond the Whiteboard. Use code CFC123 to join.
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Jason
- Nov 24, 2017
- 1 min
Saturday 25.11.17
*The gym is open today as per usual except there is no Competitors Class.
In Pairs - 26 Min AMRAP:
Alternate working partner every Minute
10, 20, 30, 40, etc
Calorie Row
Burpee over the Rower
Sit Up
Kettlebell Swings 24/16kg
Post results to Beyond the Whiteboard. Use code CFC123 to join.
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Jason
- Nov 23, 2017
- 1 min
Friday 24.11.17
Thanks to all who donated on Remembrance Day, we raised $100 for the RSL. A.
Front Squat 5(3x85%)
B.
In teams of 3 - Break up work as you like:
200m Farmers Carry 32/24kg
50/35 Calorie Bike
200m Farmers Carry 32/24kg
75 Wall Balls 9/6kg 10"
Post results to Beyond the Whiteboard.
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Jason
- Nov 21, 2017
- 1 min
Wednesday 22.11.17
Details on the CrossFit Claremont Christmas Party 4 Min AMRAP
27/21 Calorie Row
21 Power Cleans 60/42.5kg
15 Burpee Box Jump Overs 24/20"
Rest 4 Minutes
4 Min AMRAP
27/21 Calorie Row
21 Power Cleans 50/35kg
15 Burpee Box Jump Overs 24/20"
Rest 4 Minutes
4 Min AMRAP
27/21 Calorie Row
21 Power Cleans 42.5/30kg
15 Burpee Box Jump Overs 24/20"
Sweat:
2 Minutes work, 1 minute rest between:
Bear Crawl Sled Drag 60/40kg
Med Ball Sit Up 9/6kg
Airbike Calories
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Jason
- Nov 20, 2017
- 1 min
Tuesday 21.11.17
Sunday's post has info about getting on board the CrossFit Claremont team for the Spartan Race. Today is probably your last chance to register! Tonight's Gymnastics class is Double Under and Freestanding Handstand Holds. Spartan Taste!!
30 Min AMRAP
1k Run
1 Legless Rope Climb
5 Sandbag over Bar 65/45kg 110/90cm
500m Row
15 Wire Crawl
9m Prowler Push 120/80kg
Post results to Beyond the Whiteboard.
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Jason
- Nov 19, 2017
- 1 min
Monday 20.11.17
Today is the final day to get your votes in for the end of year awards!!!
You can email us the votes on below
Most Improved:
Female 2 Votes
Female 1 Vote
Male 2 Votes
Male 1 Vote
Community Award:
Female 2 Votes:
Female 1 Vote:
Male 2 Votes:
Male 1 Vote:
Dummy Spit Award:
2 Votes:
1 Vote: "Dirty 30"
For time:
30 Box Jumps 24/20"
30 Chest to Bar Pull Ups
30 Kettlebell Swings 24/16kg
30 Front Squats 50/35kg
30 Toes to Bar
30 Push Press 50/35kg
30 Deadlift
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Jason
- Nov 18, 2017
- 1 min
Sunday 19.11.17
Rest Day
Open Gym from 10am - noon. CrossFit Claremont doing the Spartan Race!
We are getting a team together for the upcoming Spartan Race on the 25th of November.
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 with Marshall Allen as captain.
4. Choose the 9.15am start option.
5. The Discount Code 'ORA2017'
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Jason
- Nov 17, 2017
- 1 min
Saturday 18.11.17
Christmas Party details here. Workout of the Day:
In Pairs: 30 Min AMRAP
1 Person working at a time
400m Run
40 Lateral Burpees
40 Front Rack Lunges 50/35kg
40 Calorie Row
40 Toes to Rings
40 Push Ups
40 Calorie Bike
Post results to Beyond the Whiteboard. Use code CFC123 to join.
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Jason
- Nov 16, 2017
- 1 min
Friday 17.11.17
CrossFit Claremont doing the Spartan Race!
We are getting a team together for the upcoming Spartan Race on the 25th of November.
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 with Marshall Allen as captain.
4. Choose the 9.15am start option.
5. The Discount Code 'ORA2017' will give you a 10% discount. See you
130 views0 comments
Jason
- Nov 14, 2017
- 1 min
Wednesday 15.11.17
CrossFit Claremont doing the Spartan Race!
We are getting a team together for the upcoming Spartan Race on the 25th of November.
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 with Marshall Allen as captain.
4. Choose the 9.15am start option.
5. The Discount Code 'ORA2017' will give you a 10% discount.See you
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Jason
- Nov 13, 2017
- 1 min
Tuesday 14.11.17
A.
EMOMx10: 5 Strict Chest to Bar Pull Ups
*Add band if necessary to complete all 5 reps.
**Immediate 400m Run if you fail to make all 5 reps in any set.
B.
15 Min AMRAP
30 Double Unders
15 Power Cleans 50/35kg
30 Double Unders
15 Toes to Bar
Post results to Beyond the Whiteboard. Join with code CFC123.
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Jason
- Nov 12, 2017
- 1 min
Monday 13.11.17
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
144 views0 comments
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