Skill of Endurance Class: Open Gym from 10am to 12pm

Fitness + Performance: In Pairs: 25 Min AMRAP 60 Calorie Row 50 Toes to Rings 40 OH Alt. Lunges 20/15kg 30 Worm Front Squats 60/40kg 20 Chest to Bar Pull Ups Post results to Beyond the Whiteboard.

Fitness & Performance: In teams of 2 you most complete 100 rounds of the following complex: 3 KB Swings Russian 2 Goblet Squats 1 KB Push Press (Left Arm) 1 KB Push Press (Right Arm) (32/24kg) KB *KB Cannot touch the ground. When you change working partners, run 400m. Explaining the 'Fitness' and 'Performance' tracks. Post results to Beyond the Whiteboard.

Movement and Mobility Class: Voodoo Floss Bands - Create huge range of motion increases, reduce soreness and eliminate niggles. Fitness + Performance: 30 Minutes for Quality: 100m Suitcase Carry (Left Arm) 32/24kg 100m Suitcase Carry (Right Arm) 32/24kg 40 Second Wall Facing Handstand Hold 20 Kneeling KB Chop (Left Arm) 20 Kneeling KB Chop (Right Arm) 20 Barbell Cossack Squats 20 Beat Swings 20 Stadler Leg Lifts 10 Ball Ups Explaining the 'Fitness' and "Performanc

Fitness + Performance: AMReps in 24 mins: 3 Rounds: 3 Mins Max Bike Calories 2 Mins Max Row Calories 1 Min Max Burpees Rest 3 mins Compare to 11/4/2018 Sweat: 4 Rounds: 1 minute per movement Box Jump Over 24/20" Dumbbell Push Press 15/10kg Ski Erg Calories Dumbbell Hip Thrust 22.5/15kg Under and Overs Rest Explaining the 'Fitness' and "Performance' Tracks. Post results to Beyond the Whiteboard.

Gymnastics tonight is the first of three Ring Series - building towards the Ring Muscle Up. Tonight we will be focusing on the Ring Swing and Kipping Ring Dip. Fitness: 20 Min AMRAP 400m Run 7 Strict Pull Ups 7 Dips (use boxes) Performance: 20 Min AMRAP 400m Run 7 Ring Muscle Ups Compare to 19/04/2016 About the Fitness and Performance Tracks. Post results to Beyond the Whiteboard.

“FITNESS” AND “PERFORMANCE” TRACKS We will also be trialling a modification to how we run our daily workouts. Many daily WOD’s will be divided up into ‘Fitness’ and ‘Performance’. While some days both tracks will do the same workout, many workouts will have slightly different movements, stimulus or loads. This is a process coaches would quite often do manually with scaling, but going forward we aim structure it a little better, providing you with a clearer path to where you

Fitness: A. Back Rack Rev Lunge 4x10 E2MOM B. 15 Min ARMAP 60 American Kettlebell Swings 32/24kg 40 Sit Ups 20 Alt Steps Ups 22.5/15kg 24/20" Performance: A. Back Rack Rev Lunge 4x10 B. 40 KB Snatch 32/24kg 40 Sit Ups 20 Alt Step Ups 22.5/15kg 24/20" Sweat: In Pairs: 60, 40, 20 Row Calories Airbike Calories Ski Calories *Complete 5 Burpees every time you change working partners. Post: Tabata Hollow Holds About the Fitness and Performance Tracks. Post r

PROGRAMMING SWITCH UP: “FITNESS” AND “PERFORMANCE” TRACKS We will also be trialling a modification to how we run our daily workouts. Many daily WOD’s will be divided up into ‘Fitness’ and ‘Performance’. While some days both tracks will do the same workout, many workouts will have slightly different movements, stimulus or loads. This is a process coaches would quite often do manually with scaling, but going forward we aim structure it a little better, providing you with a cl

The Skill of Endurance Class - Aim this week its to introduce some more ways to improve propulsion and drive in the right direction to improve running efficiency. Main set 2x400 2x200 2x100 Increase speed with each distance Open Gym from 10am - Noon.

We have 6 Teams competing at an Affiliate Competition on the weekend at the Showgrounds in the building next door. If you have some free time come and cheer them on! Classes are on this weekend as per usual. In Pairs - 20 Min AMRAP: 10m Walking Lunge 22.5/15kg 5 Burpee Box Jump Over 24/20" 10m Farm Carry 22.5/15kg 15/12 Calorie Bike *Alternate partner after a full round. Post results to Beyond the Whiteboard. Use code CFC123 to start an account.

If you want to get a jumper, the order form is at the front desk. Orders go off Monday afternoon. Classes are as per usual this weekend. A. Front Squat - Heavy 3 B.AMRAP 5: 15-12-9 Kettlebell Swing (32/24kg) Front Squat (60/42.5kg) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9 Kettlebell Swing (32/24kg) Front Squat (50/35kg) Calorie Row Post results to Beyond the Whiteboard. Use code CFC123 to start an account.

Tonight Movement and Mobility Class is General Recovery. Come and work through any issues you have. WOD: 4 Rounds For Time: 400 Meter Run 2 Rope Climbs 40 Double Unders 1 Rope Climb Post results to Beyond the Whiteboard. Use code CFC123 to make an account.

In Teams of 3, For Time: 60/40 Calorie Assault Bike 60 Box Jump Over (24/20) 60 Power Cleans (70/47.5kg) 60 Toes to Bar 60 Push Jerks (70/47.5kg) 60 Box Jump Over (24/20) 60/40 Calorie Assault Bike 60 Box Jump Over (24/20) 60 Power Cleans (60/42.5kg) 60 Toes to Bar 60 Push Jerks (60/42.5kg) 60 Box Jump Overs (24/20) 60/40 Calorie Assault Bike Sweat: In Pairs for time: 60 Calorie Row 60 Calorie Bike 60 Alt. DB Step Ups 20 Calorie Ski 40 Calorie Row 40 Ca

CROSSFIT CLAREMONT CHASING GOATS JUMPER: A 'Goat' has been a term used in CrossFit since CrossFit begun – referring to a movement you struggle with, dislike or would least like to see come up in a workout. Goat has also been used recently, short for ‘Greatest Of All Time’. Hopefully on CrossFit journey, our efforts are fitting somewhere in the middle of getting better at the stuff we aren’t good at and trying to be the best we can possibly be and smoking the stuff we like.

A. Squat Clean Thruster (Cluster) - Build to a Heavy Single B. For Time: 21 Lateral Barbell Burpees 21 Power Cleans (60/42.5) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (60/42.5kg) 9 Lateral Barbell Burpees 9 Thrusters (60/42.5kg) Sweat: 25 Min AMRAP 30 Calorie Bike 15 Dumbbell Power Clean 22.5/15kg 30 Flutter Kicks 15 Push Ups 30 Flutter Kicks 15 Dumbbell Rows 22.5/15kg 30 Calorie Row Post results to Beyond the Whiteboard. Use code CFC123 to join.

Check the blog each day for the Sweat Classes, Gymnastics, Mobility Class, News and Updates. MONDAY: A. Squat Clean Thruster (Cluster) - Build to a Heavy Single B. “Chalant” For Time: 21 Lateral Barbell Burpees 21 Power Cleans (60/42.5) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (60/42.5kg) 9 Lateral Barbell Burpees 9 Thrusters (60/42.5kg) TUESDAY: AMRAP 18: 200 Meter Run 16/12 Calorie Row 12 Chest to Bar Pull-Ups 8 Alternating Dumbbell Snatches (32.5/2

10am Endurance Class: Due to the sometimes-inclement weather, we have decided to make a slight change to the 10am Sunday Class. It will be now known as the Skill of Endurance Class. Depending on both the weather and the week leading up we will have some varying focus. Ideally, we will still be looking to base the class around running and running technique. This is the movement that forces us to move our entire body, and has the greatest bang for your buck and endurance bene

In teams of 3: 25 Min AMRAP 125 Calorie Row 100m Walking DB Lunge 22.5/15kg 75 Burpee BJ overs 24/20" 50 Dumbbell Thrusters 22.5/15kg 25 Bar Muscle Ups Max Bike Calories in the remaining time Post results to Beyond the Whiteboard. Use code CFC123 to join.

For Time: 50/35 Calorie Row 800 Meter Run 30 Power Snatches (50/35kg) 800 Meter Run 5 Rope Climbs Post results to Beyond the Whiteboard. Use code CFC123 to join.