MONDAY: Fitness: “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-bars 30 Push Press, (50/35kg) 30 Deadlifts, (50/35kg) 30 Wall Balls, (20/14) 30 Burpees 30 Double Unders Compare to 15/01/18 Wacey 15.40 Kat 15.40 Performance: See Fitness Sweat: OT5Mx5 40 Sit Ups 300m Run 20 Calorie Row Max Bike Cals in Remaining time *Score total Bike Cals TUESDAY: Fitness 1.

MONDAY: Fitness: 6 Min AMRAP: 1 Toes to Bar 1 Strict Handstand Push Up 2 Toes to Bar 2 Strict Handstand Push Up … Continue to Climb by 1 Rep Each Directly into: 6 Min AMRAP: 1 V Up 1 Push Up 2 V Ups 2 Push Ups … Continue to Climb by 1 Rep Each Performance: AMRAP 6: 1 Strict Toes to Bar 1 Strict Handstand Push-ups 2 Strict Toes to Bar 2 Strict Handstand Push-ups … Continue to Climb by 1 Rep Each Directly Into… AMRAP 6: 1 Toes to Bar 1 Handstand

After a great suggestion by last years Community Choice Most Improved winner - Ryan Smith there will be a theme to the Christmas Party this year: Anchorman Pool Party. If you haven't seen Anchorman, question where you're at. But here is a short clip to give you an idea; Click here for details on the Christmas Party. Don't forget the end of year awards, information on voting is here.

Congratulations to these people who attended 20 or more classes in September. You have made a strong commitment to your health and fitness! Sean Young Sean Sweeney Mitch Bell Mike Brooks Liz Bellis Chris Blenkinsopp Kimmy Hall Quentin Lenormand Lingee So

With the Christmas Party coming up it means it's time to crown our end of year awards! This is the time we recognise those who have really made a huge commitment to their Fitness and/or been a positive influence in the Community. The awards are: COMMUNITY AWARD: this award is given to someone who contributes to the Gym being a really great place to be. Some past winners include Siobhane Byrne 2017, Siobhane Drake-Brockman 2017, Duncan Lane 2014 & 2016, Lingee 2016 and Dave

Details for CrossFit Claremont Christmas Party here! MONDAY: Fitness: “Wasabi” For Time: 1,000 Meter Run 40 Chest to Bar Pull-ups 30 Front Squats (60/42.5kg) 20 Barbell Facing Burpees Post: Midline 3 Rounds: 30 on 15 off: 30 Tuck Hold: 30 Sec Alt Leg Wall Squat: 30 Superman Hold Performance: Same as Fitness Sweat: 4 Rounds: 30 Seconds on, 90 seconds rest Assualt Bike Calories Row Calories Max Distance Sled Push 100/70kg Ski Calories TUESDAY: Fitness “

MONDAY: Fitness: 1. 5 Rounds for time: 7 Bar Muscle Ups 7 Thrusters 42.5/30kg 2. EMOMx10 2x Supine Weighed Chest to Bar Pull Ups Performance: 1. 5 Rounds for time: 7 Bar Muscle-Ups 7 Dumbbell Clusters (22.5/15kg) 2. See Fitness Sweat: Mikko Triangle 10 Rounds: Hold a rep range Bike Cals Row Cals Ski Cals Rest TUESDAY: Fitness 4 Rounds: 400 Meter Row 15 Sumo Deadlift High Pulls (42.5/30kg) 9 Burpee Box Jump Overs (24/20) Performance: See Fitn

We are back at the Showgrounds: Today's timetable is 8.30am CrossFit 9.30am Weightlifting 1.30am Competition Club In teams of 3: 20 Min AMRAP 30 Clean and Jerks 60/42.5kg 40 Pull Ups 50 Toes to Bar 60 Back Squats 60/42.5kg 70 Calorie Bike Post results to beyond the Whiteboard.

Hi guys, We are now back to the Showgrounds! The timetable is as follows: Friday the 5th: 4.30 and 5.30pm Saturday: 8.30am Crossfit 9.30am Weightlifting 10.30am Comp Class Then our schedule will return to normal, which can be found here: http://www.crossfitclaremont.com.au/membership-options-1

Skill: Freestanding Handstands 15 Min AMRAP: 300m Bear Crawl 45 Burpees 600m Run Finisher: 10 minutes keep your hips off the ground. Post results to Beyond the Whiteboard.

1. Kettlebell Bent Over Row 4x12 2. Head 2 Head Swing Battle 5 Rounds One partner Rows 500/400m as fast as possible. During the Row, the other partner is to accumulate as many Kettlebell Swings (32/24kg) as possible. The person with the most reps at the end wins. *Due to logsitics moving back, there will be to Strength Class tomorrow night. We apologise for the inconvienenece. Post results to Beyond the Whiteboard.

In Teams of 2: 150/120 Calorie Row 30 Sandbag Clean over the Shoulder (65/45kg) 40/30 Push Ups 100/80 Calorie Row 20 Sandbag Cleans over the Shoulder (65/45kg) 30/20 Push Ups 50/40 Calorie Row 10 Sandbag Cleans over the Shoulder (65/45kg) 20/10 Push Ups Post results to Beyond the Whiteboard.

When, how and why did you get started with us? I think I started in 2016 at CrossFit Claremont before the gym relocated. I bought a house north of the river I needed a change of scenery and to meet some new people. What would be your dream workout? Medium length workout. Maybe a Chipper with a variety of different movements. What workout would you want to avoid? Anything with handstand push ups, especially opens standard. Favourite Crossfit Athlete? Male: Matt Fraser Fem