First member of the Month is Kate! Kate is one of those people that can relate to all types, knows everyone and will always greet you with a friendly hello. No surprise she was one of the top vote getters in the Community Award, she visits various class depending on Uni but you will generally see her at 9.15am or at Weightlifting. Has a strong rivalry with Marc Fisher and it's always fun watching those two go at each other with some friendly banter. When, how and why did yo

The Nutrition Challenge starts tomorrow. Contact us to get some more info or to register for a Dexa Scan tomorrow evening. Remember change takes action, get on board with others taking action too! 5 Min AMRAP Buy In: 100 Double Unders 12 Front Squats 42.5/30kg 4 Burpee Box Jump Overs 24/20" 5 Min Rest 5 Min AMRAP Buy In: 100 Double Unders 8 Front Squats 50/35kg 4 Burpee Box Jump Overs 24/20" 5 Min Rest 5 Min AMRAP Buy In: 100 Double Unders 4 Front Squats 60/42.5k

If you are doing the Nutrition Challenge and wish to book in to get a DEXA Scan see us at the front desk. Appointments are 15 minutes long, first in best dressed. 4 Rounds for time: 24/17 Calorie Bike 16 Toes to Bar 8 Power Clean and Jerks 70/50kg 400m Run Post results to Beyond the Whiteboard. Use code CFC123 to join. Gymnastics tonight is Handstand Walks

A. Back Squat 5 @ 82% 2 @ 87% 5 @ 82% 2 @ 90% 5 @ 82% 2 @ 93% B. 10 Min AMRAP 25 Calorie Row 25 Air Squats 25 Handstand Push Ups Sweat: 30 Min AMRAP - In Pairs: 60 KB Alternating Steps Ups 16/12kg 20" 50 Calorie Bike 400m Run (together) 30 Calorie SkiErg 20 Burpees Post results to Beyond the Whiteboard. Use code CFC123 to join.

There's a heap happening at the moment!! Our Nutrition Challenge starts this Thursday, contact us if you want to get involved! With the silly season over, work together to get some healthy habits in place. The CrossFit Open isn't far away! Info is here, you can register at www.games.crossfit.com, put your affiliate as CrossFit Claremont. CrossFit Kids kicks off on Feb the 7th, contact us for more info or to register. Rest Day Open Gym from 10am to Noon Lingee restin

In Pairs: 20 Min AMRAP 30 Chest to Bar Pull Ups 40 Calorie Row 40 Dumbbell Snatches 22.5/15kg 30 Calorie Bike Post results to Beyond the Whiteboard. Use code CFC123 to join.

One class today at 9.30am In Pairs - 30 Min AMRAP 3 Kettlebell Swings, 3 Box Jump Over, 150m Run 6 Kettlebell Swings, 6 Box Jump Over, 150m Run 9 Kettlebell Swings, 9 Box Jump Over, 150m Run 12, Kettlebell Swings, 12 Box Jump Over, 150m Run .... etc Both partners will complete the 3s, both partners complete the 6s, etc Kettlebell: 32/20kg Box Jump Over: 24/20"

Tomorrow for the Australia Day public holiday we will be having a class at 9.30am Check out our upcoming Nutrition Challenge. For time: 21-15-9 Airbike Calories Thrusters 42.5/30kg then 15-12-9 Calorie Row Hang Squat Cleans 42.5/30kg then 12-9-6 Lateral Burpees over the Bar Overhead Squats 42.5/30kg Post results to Beyond the Whiteboard. Use code CFC123 to join.

Check out our upcoming Nutrition Challenge! A. Build to a heavy set of 3 Deadlift. Stop and reset for each rep. B. "Marston" Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three sibl

This Australia Day public holiday we will be having a class at 9.30am Starting this week at Thursday 6.30pm we will be running our "Movement and Mobility' class. This class will be focused on common problem areas for both strength, stability and flexibility. The first half of the class will be more focused on strength and stability and the second half of the class will be focused on mobility and recovery work. We obviously put a lot of time into working hard but it's alread

We have a few things coming up: check out the Nutrition Challenge and details for the CrossFit Open. A. Hang Snatch - Heavy Single B. 9 Min AMRAP 10 Hang Squat Snatches 35/25kg 30 Double Unders Sweat: 'Grunt work' In Pairs - 30 Min AMRAP 100m Backwards Sled Drag 100m Farmers Carry 32/20kg 100m Sled Drag 50 Russian Kettlebell Swing 32/20kg 100m Sled Drag 100m Front Rack Carry 32/20kg 100m Bear Crawl Sled Drag Sled @ Bodyweight Post results to Beyond the Wh

With the silly season over and a new year beginning we are going to kick off with a nutrition challenge! It has been a while since we have done one of these and we are tweaking it a little bit. The goal is to create a challenge that is both achievable to stick to in the short term and a sustainable option in the long term. We want to keep the experience as positive as possible to not associate eating well with suffering. Making significant change isn't easy but it will be e

We will be holding one class on Australia Day at 9.30am! Rest Day Open Gym from 10am - Noon.

20 Min AMRAP 500m Row 10 Pull Ups 20 Push Ups 30 Sit Ups 40 Squats 400m Run Post results to Beyond the Whiteboard. Use code CFC123 to join.

Show a coach evidence of today's workout logged on Beyond the Whiteboard and receive a free Chobani product! In Teams of 3 - 1 Person working at a time: 100 Calorie Row 100 Deadlifts 80 Calorie Row 80 Hang Power Cleans 60 Calorie Row 60 Front Squats 40 Calorie Row 40 Push Jerks 20 Calorie Row 20 Clusters Barbell: 60/42.5kg Post results to Beyond the Whiteboard. Use code CFC123 to join.

The CrossFit Open is coming soon, details here. Workout of the Day: For time: 100 Double Unders 50 Sit Ups 25 Med Ball Squat Cleans 9/6kg 80 Double Unders 40 Sit Ups 20 Med Ball Squat Cleans 9/6kg 60 Double Unders 30 Sit Ups 15 Med Ball Squat Cleans 9/6kg 40 Double Unders 20 Sit Ups 10 Med Ball Squat Cleans 9/6kg 20 Double Unders 10 Sit Ups 5 Med Ball Squat Cleans 9/6kg Post results to Beyond the Whiteboard. Use code CFC123 to join.

We have a nutrition challenge coming up for February. Stay tuned for more details! 3 Min AMRAP: 15/12 Calorie Bike 12 Power Snatches 42.5/30kg 3 Min Rest 3 Min AMRAP: 15/12 Calorie Bike 8 Power Snatches 50/35kg 3 Min Rest 3 Min AMRAP: 15/12 Calorie 4 Power Snatches 60/42.5kg Sweat: 5 x 4 Min AMRAPs 8 DB Hang Clean and Press 22.5/15kg 8 DB Reverse Lunges 22.5/15kg 8 DB Deadlifts 22.5/15kg 8 DB Alternating Step Ups 22.5/15kg Max Cal Row in the remaining ti

A. 5 Rounds Every 90 Seconds: A1. Max L Hang A2. Max Strict Pull Ups B. In teams of 3: 3x4 Min AMRAPs - 1 person working at a time 10 seconds between each movement. B1. Max Airbike Calories B2. Max Burpee Chest to Bar Pull Ups B3. Prowler Push then Pull (9m) (100/70kg) Post results to Beyond the Whiteboard. Use code CFC123 to join.

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-bars 30 Push Press 50/35kg 30 Deadlifts 50/35kg 30 Wall Balls 9/6kg 30 Burpees 30 Double Unders Compare to 20/11/17 Sweat Class: In Pairs: 30 Min AMRAP 30 Cal Bike 30 Weighted Sit Ups 9/6kg 30 Calorie Row 300m Run (together) Post results to Beyond the Whiteboard. Use code CFC123 to join.

It's that time of year that brings joy, excitement and discomfort - The CrossFit Open. The Open is held each year for 5 weeks, this year beginning on the 22nd of Feb. Each week a new workout is released which you complete as best you can. The Open is a great chance to get together as a community, see what you're capable of and compare your fitness year to year. There are age categories and scaled options too, so don't worry no matter your fitness level everyone can compete.