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Jason
- Mar 31, 2018
- 2 min
Sunday 01.04.18 - Member of the Month 1/2: Siobhan Drake-Brockman
Gym Closed today for the Public Holiday Siobhan was one of the join winners of the 2017 Community Award and it's not hard to figure out why. Always a smiling and happy face and a very supportive attitude towards everyone and everything. She is one of those people who just can't ever remember being in a bad mood ever.
A very accomplished athlete before she did CrossFit she has some jaw dropping strength numbers. Just a wonderful person to have around.
When, how and why di
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Jason
- Mar 30, 2018
- 1 min
Saturday 31.03.18
Classes as normal today
In teams of 3: 25 Min AMReP
Buy In: 3000/2400m Row into
50 Toes to Bar
50 Bar Facing Burpees
50 Thrusters 42.5/30kg
50 Toes to Bar
50 Bar Facing Burpees
50 Thrusters 50/35kg
50 Toes to Bar
50 Bar Facing Burpees
50 Thrusters 60/42.5kg
Post results to Beyond the Whiteboard. Use code CFC123 to join.
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Jason
- Mar 28, 2018
- 1 min
Thursday 29.03.18
Movement and Mobility: Front rack and shoulder mobility. Can you front squat with a hook grip? If not your front rack being more flexility with help both the performance and safety of your clean. Easter Hours:
Friday: Closed
Saturday: Classes as usual
Sunday: Closed
Monday: 8am WOD E5MOMx5
Run 600m
15 Lateral Burpees
Max Power Snatches in the remaining time
Post results to Beyond the Whiteboard. Use code CFC123 to join.
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Jason
- Mar 27, 2018
- 1 min
Wednesday 28.03.18
Easter Hours:
Friday: Closed
Saturday: Classes as usual
Sunday: Closed
Monday: 8am WOD 16 Min EMOM
1. 15/12 Calorie Bike
2. 3 Rope Climbs
3. 10 Strict Handstand Push Ups
4. 15 Kettlebell Swings /32/20kg
Sweat:
In Pairs: 25 Min AMRAP
60/45 Calorie Row
50 Box Jumps 24/20"
40 Jumping Lunges
*One partner must be 2x 20/12kg KB's the whole time. If they touch the group = 400m Run penalty.
Post results to Beyond the Whiteboard. Use code CFC123 to join.
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Jason
- Mar 26, 2018
- 1 min
Tuesday 27.03.18
Gymnastics tonight is Butterfly Pull Ups / Chest to Bar Pull Ups Easter Hours:
Friday: Closed
Saturday: Classes as usual
Sunday: Closed
Monday: 8am WOD A.
6x3 Vertical Deadlifts
B.
In Pairs: 15 Min AMRAP
8 Hang Power Cleans 60/42.5kg
16 Calorie Row
*Alternate partners after completing a full round.
Post results to Beyond the Whiteboard. Use CFC123 to join.
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Jason
- Mar 25, 2018
- 1 min
Monday 26.03.18 - 18.5
*We will be closed for Good Friday 3, 6, 9, 12, 15, 18, 21, 24, 27, etc
Thrusters 45/29kg
Chest to Bar Pull Ups
Sweat:
4 Rounds - 40 on 20 off:
Row Calories
Stick Sit Ups
Ski Calories
Double KB Deadlift 24/16kg
Bike Calories
Russian KB Swings 32/20kg
Post results to Beyond the Whiteboard. Use code CFC123 to join.
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Jason
- Mar 22, 2018
- 1 min
Friday 23.03.18
CrossFit Claremont footy tipping competition here: http://www.footytips.com.au/competitions/?competitionId=482390
30 Min AMRAP
1800m Row
180 Double Unders
60 Burpees
45 Toes through Rings
30 Calorie Bike
Post results to Beyond the Whiteboard. Use CFC123 to join.
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Jason
- Mar 22, 2018
- 4 min
The Open Close: 18.4
What a week being #intheopen As the circle of life dictates things must die (The Open) for the other to grow (New AFL Season). However, the Open is far from done. With newly released information, we can draw striking similarities between Bane and Dave Castro, as this week Castro allows the people to choose their, and the fate of others. Be sure to be up at 6am tomorrow morning (or channel Zach on a Saturday and soldier through the night) because you will have your chance to c
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Jason
- Mar 21, 2018
- 1 min
Thursday 22.03.18
Tonight's Movement and Mobility will just be some general flexibility work on common problem areas.
A.
3x20 Banded Leg Abductions
B.
20 Min AMRAP
15 Left Arm Kettlebell Swings 24/16kg
15 Right Arm Kettlebell Swings 24/16kg
20 Push Ups
25m Walking Lunge 22.5/15kg
300m Calorie Run
Post results to Beyond the Whiteboard. Use code CFC123 to join.
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Jason
- Mar 20, 2018
- 1 min
Wednesday 21.03.18
CrossFit Claremont Footy Tipping Comp!! It doesn't get any better then this. First game is Thursday night, join the compeition here:
http://www.footytips.com.au/comps/CrossFit_Claremont_Tipping_League Alt EMOMx16
Minute 1: 10 Wall Balls (9/6kg 10/9ft) + 10 Chest to Bar Pull Ups
Minute 2: 7 Burpee Box Jumps (24/20")
Minute 3: 7 Power Snatches + 7 Thrusters (42.5/30kg)
Minute 4: 15/12 Calorie Row
*Score is missed reps
Sweat:
In Pairs:
3 minutes work, 1 minute rest
1.
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Jason
- Mar 19, 2018
- 1 min
Tuesday 20.03.18
Gymnastics tonight is Kipping Pull Ups/Chest to Bar Pull Ups. A.
5 Rounds for Max Unbroken Reps:
Toes to Bar
Strict Ring Dips
*Alternate between each set every 2 minutes.
B.
In teams of 3: 10 Min AMRAP
20/15 Calorie Bike
*Alternate partner after each 20/15 Calorie set.
Post results to Beyond the Whiteboard. Use code CFC123 to join.
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Jason
- Mar 18, 2018
- 1 min
Monday 19.03.18
18.4
For time:
21 Deadlifts, 102/70kg
21 Handstand push-ups
15 Deadlifts, 102/70kg
15 Handstand push-ups
9 Deadlifts, 102/70kg
9 Handstand push-ups
21 Deadlifts, 143/93kg
50-ft. Handstand walk
15 Deadlifts, 143/93kg
50-ft. Handstand walk
9 Deadlifts, 143/93kg
50-ft. Handstand walk
Time cap: 9 min.
Sweat:
In Pairs: 20 Min AMRAP
20/15 Calorie Row
20 Reverse DB Lunges 22.5/15kg
200m Run
*Alternate partner each movement
Post: EMOMx6
30 Sec X Plank
Post
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Jason
- Mar 16, 2018
- 1 min
Saturday 17.03.18
Thursday morning we had an incident where there was toilet paper, hand towels and water everywhere in the female toilet. The toilet's are obviously to be used by everyone and if you have children who don't know you to use them correctly please escort them in there. It isn't the staff members to be cleaning them up after every class. In teams of 3: 25 Min AMRAP
20/15 Calorie Row
7 Box Jumps 24/20"
7 Chest to Bar Pull Ups
*Rotate in the same order. Once you have finished
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![The Open Close 18.3 - [The Notorious G.O.A.T.] VIP Spoon Edition](https://static.wixstatic.com/media/0615f0_c4fe97120269498dac321bb9a323353e~mv2.jpg/v1/fill/w_454,h_341,fp_0.50_0.50,q_90/0615f0_c4fe97120269498dac321bb9a323353e~mv2.jpg)
Jason
- Mar 15, 2018
- 4 min
The Open Close 18.3 - [The Notorious G.O.A.T.] VIP Spoon Edition
What a week it’s been #intheopen, much like any successful sporting team you need a mental release and the powers at be decided that a good old fashioned steam up was the course of action for week 3. Saturday Night took a few prisoners with many nursing sore heads on Sunday.
The competitive juices were flowing like the Avon River after some heavy late Autumn rain. Beer Pong, Fingers, Slap Cup were a good change in scenery from a CrossFit WOD, yet still kept the teeth sharp
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