Tomorrow there will be an 8am Weightlifting then 9am CrossFit Class. Fitness: Hanging Day 4: 30 Rounds: 10 on, 10 off Alternate between; Passive Active Beat Swings Supine Grip 3 Rounds for reps: 1-minute work, 30 seconds rest - Bike Erg (standing only) - alt DB Snatch (22.5/15kg) - 5m Dog Sled Push & Pull (40/30kg on) - Plank Hold Performance: See Fitness Gymnastics: Toes to Bar, Midline and Straight Arm Pulling (Check out our Gymnastics schedule here: https://www.crossfi

Fitness: Hanging Day 3: 30 Rounds: 10 on, 10 off Alternate between; Passive Active Beat Swings Supine Grip In Pairs: 25 Min AMRAP: 600/500m Row 20 Lateral Burpees over Rower 4 Rounds of Cindy Cindy: 5 Pull Ups 10 Push Ups 15 Squats Performance: See Fitness Competition Club: 1. Muscle Ups: 1 set OTM x 20 for Max Reps 2. For time In Pairs 120/100 Calorie Row 80 Sync Wall Balls 40 Sync Bar Facing Burpees 20 Sync Strict HSPU Log all workout results to Beyond the Whiteboard. Visit

Rest Day - Closed for Good Friday Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors programming contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.

Good Friday we are closed Easter Monday we are running an 8am Weightlifting and 9am CrossFit Monthly Mission: Hanging. This month we are looking to accumulate 5 minutes of hanging per day. Changing styles and gradually increase intensity. Check out some of the benefits of hanging here: http://www.idoportal.com/blog/hanging Fitness: 1. Hanging Day 1: 30 Rounds: 10 on, 10 off Active Pronated. 2. 6 Rounds: 2:30 on, 2:30 off 30 Double Unders 15 Russian Kettlebell Swings (32/24kg

Good Friday we are closed Easter Monday we are running an 8am Weightlifting and 9am CrossFit Fitness: 1. For Quality: OT2M x 5: 40m Sandbag Carry + 5 Sandbag Squats 2. 15 Min AMRAP: 10 Reverse Sandbag Lunges (65/45kg) 10 Strict Ring Pull Ups 10 Lateral Plate Drags (5/2.5kg) 100m KB Front Rack Carry (32/24kg) Performance: See Fitness Sweat: In teams of 3: 30 Min AMRAP: 400m Run (together) 300m Prowler Push (60/40kg on) 200 Run (together) 100 Calorie Echo Bike Log all workout r

Good Friday we are closed Easter Monday we are running a 8am Weightlifting and 9am CrossFit 1. Montly Mission test: Max Hang. Do it how you like, however once you touch anything with your feet, the time ends. 2. 9 Rounds of: 1 minute Airbike Calories 1 minute Row Calories 1 minute Ski Calories 1 minute rest *Hold the same number you used last Thursday. **Score is the lowest score across the 36 minutes. Performance: See Fitness Comp Class 0 - 4:30 minutes: establish your max

Good Friday we are closed Easter Monday we are running a 8am Weightlifting and 9am CrossFit For anyone registered to do the Open - if you didn't make it to Friday Night Lights please watch the video below. It covers the standards, explanation and workout tips. Before the workout in class (with 2 x 22-minute workouts) we will barely have time to warm up before so it's ESSENTIAL you get in early to get at least some of warm up in. We are lifting heavy as well as doing technical

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*We are looking to organize Pizza's for this Friday after 21.3, it will be $10 per person. Please contact your Faction captain if you want to join, and if you have any dietary requirements. If you're just come to spectate you are more than welcome too! Well, Nate called it (with his internal monologue anyway) and the repeat this year was 17.1. The good news for people who had done it before was they knew what to expect and the bad news for people who had done it before was t

Fitness: In Pairs For time: 150/120 Calorie Row 150 Wall Balls (9/6kg) 150/120 Calorie Ski Erg *OT3M both parters complete a 150m Run including the 0:00. Performance: See Fitness Gymnastics: Open Session - Your choice of what to practice. (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle) Open Gym 10am - 12pm: Please remember to sign in. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com

Fitness: In Pairs: 30 Min Ascending Ladder: Break the work as desired 100m Echo Bike, 1 Russian KB Swing (32/24kg), 1 Lateral Barbell Burpee 200m Echo Bike, 2 Russian KB Swing (32/24kg), 2 Lateral Barbell Burpee 300m Echo Bike, 3 Russian KB Swing (32/24kg), 3 Lateral Barbell Burpee etc Performance: In Pairs: 30 Min Ascending Ladder: Break the work as desired 100m Echo Bike, 1 Power Clean (60/40kg), 1 Lateral Barbell Burpee 200m Echo Bike, 2 Power Clean (60/40kg), 2 Lateral Ba

*There is no 5.30pm class due to Friday Night Lights. Fitness: 20 Min AMRAP: 4 Rope Climbs 12 Toes Through Rings 24 alt Front Rack Lunges (40/30kg) Performance: See Fitness Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors programming contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Wh

Fitness: 30 Min AMRAP: 10 Toes to Bar 10m alt Hand Deadball Bear Crawl (15/12kg) 10 Goblet Squat (24/16kg) *At the 0, 10 and 20 minute mark, complete a 60/45 Calorie Row Performance: 30 Min AMRAP: 20m alt Hand Deadball Bear Crawl (15/12kg) 15 Toes to Bar 10 Thrusters (22.5/15kg) *At the 0, 10 and 20-minute mark, complete a 60/45 Calorie Row Sweat: OT6M x 5 20 alt Reverse Lunges 25/20 Cal Ski 20 alt Step Ups 25/20 Cal Bike Erg Log all workout results to Beyond the Whiteboard.

Fitness: 8 Rounds of: 1 minute Airbike Calories 1 minute Row Calories 1 minute Ski Calories 1 minute rest *Hold the same number you used last Thursday. **Score is the lowest score across the 28 minutes. Performance: See Fitness Gymnastics: Open Session - practice with a coach what you like. (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle) Log all workout results to Beyond the Whiteboard. Visit www.btwb.c

We are trialing Comp Classes at 7.30pm Tuesday evenings. It will still also be Open Gym. The Comp Class is for anyone looking to enhance their performance in fitness competitions. Being it local or something sanctioned by CrossFit HQ such as the Open. Fitness 1. 3 Weighted Chin Up OT90 x 6 2. 15 Min AMRAP: 3, 6, 9, 12 etc Pull-Ups Hand Release Push-Ups Calorie Bike Erg Performance: 1. See Fitness 2. 15 Min AMRAP: 3, 6, 9, 12 etc Chest to Bar Pull Ups Hand Release Push Ups C

For anyone registered to do the Open - if you didn't make it to Friday Night Lights please watch the video below. It covers the standards, explanation and workout tips. Before the workout in class we won't have time to cover all of this. We can obviously answer questions but we can't cover everything. There is also a warmup written down next to the main whiteboard. I would recommend you get in before class. Fitness: For time (20 min cap) 10 Dumbbell hang power snatches 15 Bu

2021: A pandemic is causing havoc throughout the world, WA has changed to a single-party state government and The Open format is now a condensed 3 week system! I think the great philosopher, Owen Wilson could sum up the start of the weekend with one word. "Wow". Things really began to heat up when the Faction Captain videos came out. While it was obvious the large majority were prepared to lay their life on the line for Green, it was nice to give the coaches something to focu

Fitness: 50-40-30-20-10 reps, for time of: Row Cals Double Under AbMat Sit-up Performance: See Fitness Gymnastics: Open Session - Your choice of what to practise. (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle) Open Gym 10am - 12pm: Please remember to sign in. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view ou

Fitness: In Pairs: 30 Min AMRAP 30 Hang Power Cleans 30 Front Rack Lunges 30 Barbell Push Ups 60/40 Calorie Echo Bike Round 1: 30/20kg Round 2: 40/25kg Round 3: 45/30kg Round 4: 50/35kg *Mixed pairs or partners with different loads must tag when changing. Performance: In Pairs: 30 Min AMRAP 30 Hang Power Cleans 30 Front Rack Lunges 30 Deck Press 60/40 Calorie Echo Bike Round 1: 40/30kg Round 2: 50/35kg Round 3: 60/40kg Round 4: 70/45kg *Mixed pairs or partners with different

*There is no 5.30pm class for the next 2 weeks due to Friday Night Lights. Fitness: 1. 4 Rounds OT2M 10 Dumbbell Z Press 10 Kettlebell Seal Row 2. 21-15-9 Dumbbell Push Press (22.5/15kg) 150m Run Dumbbell Deadlift (22.5/15kg) 150m Run Performance: See Fitness Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors programming contact us at info@crossfitc