Hi team, Firstly I would like to say a big thank you. Everyone's attitude has been amazing, I haven't heard any whining. It's been inspiring to see people coming in and still putting in work with a smile on their face, it would have been really easy for it all to be a little too hard this week. With the new government guidelines released last night, we have an easing of restrictions. So from tomorrow until Saturday the 8th (where normal standards will resume) it means: - Ma

Fitness: 1. 4 Rounds OT90 Odd: 10 Pallof Press in bottom of Squat Even: 10 Dead Bugs 2. 10-9-8-7-6-5-4-3-2-1 Burpee Bent Knee Ring Rows Russian Kettlebell Swings (32/20kg) *150m Run after each round Performance: See Fitness Gymnastics: Open Session, work on a skill of your choice. (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 t

Hanging Month retest: Max Hold Fitness: In Pairs: 25 Min AMREP in Pairs 5, 10, 15, 20, 25, 30, 35, 40 Toes to Bar Goblet Squat (32/20kg) Strict Pull Ups Calorie Echo Bike Performance: See Fitness Competition Club: Explanation of new cycle and focus for the next block. 1. Build to a 3RM Strict Weighted Chest to Bar Pull Up in 12 minutes. At the 13 minute mark complete a max hang. 2. Russian Dips: 5 x 3 3. In Pairs: 25 Min AMREP in Pairs 5, 10, 15, 20, 25, 30, 35, 40 Toes to B

Fitness: 30 Min AMRAP In Pairs - One person working at a time 800/700m Row 100m Med Ball Bear Crawl (15/12kg) 800m Run 100m Med Ball Throw (15/12kg) 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

Monthly Mission: Hanging: Tug of War Fitness: 2 Rounds for reps In teams of 3: 4 minutes work, 1 minute rest - Backwards Sled Drag (60/40kg on) - Prowler Push (60/40kg on) - Farmers Handle Farmers Carry (20/10 on each side) *All efforts done in 25m shuttles. Performance: See Fitness Gymnastics: No Gymnastics this week. (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle) Log all workout results to Beyond th

Monthly Mission: 400m DB Farmers Carry for time with 50% of body weight. Fitness: For time: 1000m Run 24 V Ups 800m Run 24 Push Ups 600m Run 16 V Ups 400m Run 16 Push Ups 200m Run 8 V Ups 100m Run 8 Push Ups Performance: For time: 1000m Run 24 V Ups 800m Run 24 DB Bench Press (22.5/15kg) 600m Run 16 V Ups 400m Run 16 DB Bench Press (22.5/15kg) 200m Run 8 V Ups 100m Run 8 DB Bench Press (22.5/15kg) Sweat: 1. 4k Bike Erg Time Trial 2. 4 Rounds: 15 Russian Kettlebell Swings 1 m

Hi team, After the Government announcement today Indoor Fitness Facilities are closed until Saturday, which includes us. However, being extremely blessed with our location we can easily train very effectively outdoors! The timetable will run as listed on the Zen Planner calendar https://crossfitclaremont.sites.zenplanner.com/calendar.cfm Things we are implementing this week: - Outdoor classes are capped at 20 people, so you must reserve a spot. - Please cancel your reserv

All images are subject to copyright and must include watermark. Photos from Guy Calaf photography.

Please read all the info for this week here: https://www.crossfitclaremont.com.au/post/lockdown-3-0-update Fitness: 'Hanging Month: Plate Pinch Holds: 4 x 30 seconds 1. 450m Walking Lunge for time Compare to 14/9/19 Duncan: 10.17 Kim H: 16.08 2. For Max Ski Erg Calories 0 min: 20 seconds 3 min: 30 seconds 6 min: 40 seconds 12 min: 50 seconds 15 min: 60 seconds Performance: 1. 450m Overhead Walking Lunge for time (10/5kg) Compare to 14/9/19 Mitch B: 15.32 Liz B: 19.50 2. See F

Unfortunately due to the lockdown, we are forced to be closed until Tuesday. 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.

Congratulations to those people to attender 20 or more classes this month. You have made a strong commitment to your health and fitness! 20 Club: Mike B Milla Carina Harry S Amy R Kate B Mel G Kate M Chris Bl Dom Guy Jen Ching Barbara 25+ Club: Kim H Tobey Nat A Claire D Mr B Siobhane

Unfortunately due to the lockdown, we are forced to be closed until Tuesday. 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.

3 Rounds: 1 set at the start of each minute for as long as you can maintain for quality: Minute 1: Side to Side stationary swing Minute 2: Ring Swing Minute 3: Supine Hang Fitness: Head to Head: The class is split into 2 teams: The first half will go for 15 minutes and will comprise of one team getting as many calories as possible on a Ski Erg, Bike Erg, Rower and Echo Bike. The other team will have 3 Dog Sleds all with 60kg on them. After the 15 minutes the teams will switch

Monthly Mission: Use your phone for a stopwatch. Take it in turns with a partner to record time. Get to 5 minutes of hanging as fast as you can. Rest is the time your partner goes. Fitness: 1. Cycle W1 - Press or Bench 7s x 8r x 58% (of 3RM) OT2M 2. 15 Min AMRAP 27 Walking BW Lunges 21 Box Jumps 24/20" 15/12 Calorie Ski 9 Dips Performance: 1. See Fitness 2. 15 Min AMRAP: 27 Walking BW Lunges 21 Box Jumps 24/20" 15/12 Calorie Ski 9 Strict Ring Dips Log all workout results to B

Monthly Mission: Hanging. 3 Rounds: 1 set at the start of each minute for as long as you can maintain for quality: Minute 1: Side to Side stationary swing Minute 2: Ring Swing Minute 3: Supine Hang Fitness: 4 Rounds: 6 minutes work, 3 minutes rest 600m Run 600/500m Ski Max Calorie Echo Bike Calories in the remaining time Performance: See Fitness Gymnastics: Bar Muscle Ups (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/

Monthly Mission: 15 Rounds: 20 seconds hang 10 seconds rest *alt between passive, active and beat swing. Fitness: 1. Cycle W1 - Deadlift 7s x 8r x 58% OT2M (of 3RM) 2. 12 Min AMRAP: 3 Russian Kettlebell Swings (32/24kg) 3 Lateral Barbell Burpees 3 Strict Pull Ups Performance: See Fitness Sweat: 6 Rounds: 2:30 on / 2:30 off 25/20 Calorie Echo Bike 20 Jumping Lunges Max Push Ups in the remaining time Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup a

Hanging: Use your phone for a stopwatch. Take it in turns with a partner to record time. Get to 5 minutes of hanging as fast as you can. Rest is the time your partner goes. Fitness: 3 Rounds: 2:30 on / 1:30 off 30/22 Calorie Row 20 Toes to Bar Max alt Hang Dumbbell Snatch in the remaining time directly into 3 Rounds: 2:30 on / 1:30 off 30/22 Calorie Row 20 alt Hang Dumbbell Snatch Max Toes to bar in the remaining time Performance: 3 Rounds: 2:30 on / 1:30 off 30/22 Calorie Ro

Fitness: *The Excel spreadsheet for the 12 weeks program can be found on the website under 'Resources' Hanging OTM x 8: Side to side stationary swing. Do a set to your own level for quality. 1. Cycle W1 - Front Squat 7s x 8r x 58% OT2M (of 3RM) 2. 15 Min AMRAP: 30 Double Unders 15 Front Rack Reverse Lunges (42.5/30kg) 30 Double Unders 15/12 Bike Erg Calories Performance: 1. See Fitness 2. 12 Min AMRAP: 30 Double Unders 15 Thrusters (42.5/30kg) 30 Double Unders 15/12 Echo Bike

Hanging: 3 Rounds: 1 min hang 30 sec rest 4 rounds: 30 sec hang 1 min rest Fitness: 5 Rounds: AMRAP 4: 20/15 Calorie Row 20/15 Calorie Bike Erg Max Shuttles Runs (10 Meters) Rest 4 Minutes Between Rounds. Performance: See Fitness Gymnastics: Butterfly Pull Ups (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 Whiteboa

3 Rounds: 1 min hang 30 sec rest 4 rounds: 30 sec hang 1 min rest Fitness: In Pairs: 8 Min AMRAP: 50/40 Calorie Ski 60 Kettlebell Swings (32/20kg) Max Burpee Box Jump Overs 24/20" in time remaining 2 minutes rest 8 Min AMRAP: 40 Burpee Box Jump Overs 24/20" 50/40 Calorie Ski Max Kettlebell Swings (32/20kg) in the time remaining 2 minutes rest 8 Min AMRAP: 60 Kettlebell Swings (32/20kg) 40 Burpee Box Jump Overs 24/20" Max Calorie Ski in time remaining Performance: See Fitness