What a final week it was #intheopen. Much like Nikki Webster’s music career, the flame burned brightly but after 5 weeks it was always going to end. Dave Castro put the world into a state of anarchy as he gave everyone the opportunity to choose their own fate. Lifetime friendships were broken, internet arguments raged and many speculate that the confusion forced Cameron Bancroft to tamper with a cricket ball. In the end, I think the best choice for community won out, everyone

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

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.

Easter Hours: Friday: Closed Saturday: Classes as usual Sunday: Closed Monday: 8am WOD

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.

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.

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.

*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.

Rest Day Open Gym 10am - 12pm

20 Min AMRAP In Pairs: One person working at a time 50 Calorie Row 40 Hang Power Cleans 42.5/30kg 30 Box Jump Overs 24/20" 20 Calorie Bike Post results to Beyond the Whiteboard. Use CFC123 to join.

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.

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

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.

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.

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.

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

Rest Day Open Gym from 10am - 12pm

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

5 Min AMRAP Buy in: 400m Run 3 Squat Snatches 50/35kg 6 Lateral Burpees 5 minute rest 5 Min AMRAP Buy in: 400m Run 3 Squat Snatches 50/35kg 6 Lateral Burpees Post results to Beyond the Whiteboard. Use code CFC123 to join.

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