Well it's that time to vote for our end-of-year awards!! For all the people who have been attending random classes - hopefully, their hard work will pay off! Time to get voting. The categories for voting are Most Improved Female. Most Improved Male. Community Award Male. Community Award Female. Dummy Spit Award. When you make your picks - 2 votes is worth more than 1 vote. It doesn't matter if you haven't been here that long, you can still submit your picks! Take a look at th

Details on End of Year Awards / Christmas Party / Years Strong Tee. Fitness: 30 Min alt OTM: M1: 9 Plate Push Shuttle (5m / 20kg) M2: 12/9 Calorie Ski M3: 15 Toes Through Rings M4: 18 Russian KB Swings (32/24kg) M5: 21/18 Bike Erg M6: Rest *If you don't make a set amount in the minute, next round take 3 reps off that movement. Continue that until the end of the workout for all movements. Performance: See fitness Bulletproof Strength Class: 1. 5 Rounds for load: 12 Banded KB D

Details on End of Year Awards / Christmas Party / Years Strong Tee. Fitness: In Pairs for total reps in 28 minutes 8 Min AMRAP: 22/16 Calorie Bike Erg 16 Strict Pull Ups 2 minutes rest 8 Min AMRAP 22/16 Calorie Row 16 Single Arm Devil Press (22.5/15kg) 2 minutes rest 8 Min AMRAP: 22/16 Calorie Ski 16m 2x DB Hanging Walking Lunge (22.5/15kg) Competition Club: In Pairs for total reps in 28 minutes 8 Min AMRAP: 22/16 Calorie Bike Erg 8 Bar Muscle Ups 2 minutes rest 8 Min AMRAP 2

Details on End of Year Awards / Christmas Party / Years Strong Tee. Fitness: 1. 20 Min AMREP: 1 loop (200m Run) 1 Rope Climb 2 loops (400m Run) 2 Rope Climbs 3 loops (600m Run) 3 Rope Climbs 4 loops (800m Run) 4 Rope Climbs 5 loops (1000m Run) 5 Rope Climbs 6 loops (1200m Run) 6 Rope Climbs etc 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

Details on End of Year Awards / Christmas Party / Years Strong Tee. Thursday's Gymnastic Cycle can be found here: Fitness: 1.Gymnastics Cycle Week 4: Open Session. 15 minutes to practise / work on something of your choosing. 2. 20 minutes for quality 5 Ball Ups 10 Bar Dips 15 sec L-hang 20 alt Pistols 25 sec Hollow Hold 30m Handstand Walk or accumulate a 1 minute Wall Handstand Hold *If you can execute the movements very well, aim to slow them down. Performance: See Fitness L

Details on End of Year Awards / Christmas Party / Years Strong Tee. Fitness: 1. Deadlift (stop and reset): 15 minutes to build to a heavy 3 2. 12 Min AMRAP: 24/18 Cal Echo Bike 12 Deadlifts (65% of today's max) Performance: 1. Clean & Jerk: 15 minutes to build to a heavy single. 2. 12 Min AMRAP: 24/18 Cal Bike Erg 12 Power Clean & Jerk (65% of today's max) 24/18 Cal Bike Erg 8 Power Clean & Jerk (75% of today's max) 24/18 Cal Bike Erg 4 Power Clean & Jerk (85% of today's max)

Details on End of Year Awards / Christmas Party / Years Strong Tee. Fitness: 1. Max Unbroken Weighted Chin Ups (10/5kg) *If that's above your max load, complete max bodyweight. **If you can't do bodyweight, max chin over the bar hold. 2. 10 Rounds, each for time OT2M 15 Sit Ups 5 Burpee Box Jump Over (24/20") Performance: 1. See Fitness 2. 10 Rounds, each for time OT2M 10 Toes to Bar 5 Burpee Box Jump Over (24/20") Log all workout results to Beyond the Whiteboard. Visit www.b

Details on End of Year Awards / Christmas Party / Years Strong Tee. Fitness: 1. Back Squat: Find a 3RM. 2. For time Buy In: 30/20 Calorie Row 25-15-5 Wall Balls (9/6kg) Hand Release Push Ups Cash Out: 30/20 Calorie Row *15 min time cap Performance: 1. Snatch. 15 minutes to build to a heavy single. Then at the 17, 18 and 19 minute mark hit 1 rep at 90% 2. For time Buy In: 40/30 Calorie Row 30-20-10 Wall Balls (20/14lbs) Hand Release Push Ups Cash Out: 40/30 Calorie Row Sweat:

When, how and why did you get started with us? Hannah Sully peer pressured me into coming down a couple of years ago. I think in 2018 or ‘19. What would be your dream workout? Anything involving double unders and a sled push. Maybe throw in some clean and jerks. What workout would you want to avoid? There was one once that I think had 50 burpee box jumps then a huge amount of some cardio machine then another 50 burpee box jumps. Pretty sure I cried. Twice. Favourite C

When, how and why did you get started with us? A friend of mine told me about CrossFit and persuaded me to try instead of doing some stuff on my own at home. This turned out to be a good option. At the time, my house was located right in-between Southern CrossFit and Cooee CrossFit so I did 1 free session in both gyms and join Cooee as my friend was there. 6 months later Cooee CrossFit closed and as I had enjoyed my free session with Jason, I decided to go back and signed

Save the date for our Christmas Party on the 18th of December. Get your order in for a Years Strong Tee here. Fitness: 1. For time: 50 Kettlebell Swings 5 Rope Climbs 40 Kettlebell Swings 4 Rope Climbs 30 Kettlebell Swings 3 Rope Climbs 20 Kettlebell Swings 2 Rope Climbs 10 Kettlebell Swings 1 Rope Climb Kettlebell: (32/24kg) Compare to 22/2/19 Jason 13:55 Rach D 16:30 2. 3 Rounds for Quality: 10 Med Ball Jacknifes 20 Banded Hamstring Curls 30 Banded Pull Aparts Performance:

Save the date for our Christmas Party on the 18th of December. Get your order in for a Years Strong Tee here. Fitness: In Pairs; 30 Minute Max Meter Row: Every 5 minutes [including the 0:00] 10 Strict Pull Ups 20 Hang Power Clean (42.5/30kg) 25 Box Jumps (24/20") *All the work must be completed until you can commence rowing. Performance: In Pairs; 30 Minute Max Meter Row: Every 5 minutes [including the 0:00] 6 Muscle Ups 20 Hang Power Clean (50/35kg) 25 Box Jumps (24/20") *Al

Save the date for our Christmas Party on the 18th of December. Get your order in for a Years Strong Tee here. Fitness: AMRAP 10: 1,600 Meter Run Max Calorie Bike Erg Rest 4 Minutes AMRAP 8: 1,200 Meter Run Max Calorie Row Rest 3 Minutes AMRAP 6: 800 Meter Run Max Calorie Bike Erg Rest 2 Minutes AMRAP 4: 400 Meter Run Max Calorie Row Rest 1 Minutes AMRAP 2: 200 Meter Run Max Calorie Bike Erg Performance: AMRAP 10: 1,600 Meter Run Max Calorie Echo Bike Rest 4 Minutes AMRAP 8: 1

Save the date for our Christmas Party on the 18th of December. Get your order in for a Years Strong Tee here. Thursday's Gymnastic Cycle can be found here: Fitness: 1. Gymnastics Week 3: Bar Series 3/3: Bar Muscle Up: 2. A. Pure Bar Muscle Up test: Max Reps in 8 minutes 0 min: Max Bar Muscle Ups Unbroken 3 - 8 min: Max Bar Muscle Ups in 5 minutes. *After completion if you wish you can work through the accessory movements in part B. Or B. 15 Min AMRAP: 5 ATG Split Squats (each

Save the date for our Christmas Party on the 18th of December. Get your order in for a Years Strong Tee here. Fitness: 5 Rounds alt OT90 Odd: 5 Bench Press Even: 5 Deadlifts (stop and reset) 2. In Pairs: 15 Min AMRAP: 20 Push Ups 20/15 Calorie Bike Erg 20 Synchro Russian KB Swings (32/20kg) 20/15 Calorie Echo Bike Performance: 1. 5 Rounds alt OT90 Odd: 5 Bench Press Even: 5 Deadlifts (stop and reset) 2. In Pairs: 15 Min AMREP: 20 Bench Press 20/15 Calorie Bike Erg 20 Deadlift

Christmas Party is 18th of December Get your order in for a Years Strong Tee here. Fitness: 1. Strict Pull Ups: 0 min: Max Unbroken Set then on the 2, 4 ,6, 8, 10 min mark complete 30% of that max set unbroken. 2. For time: 20-15-10-5 Calorie Ski Pull Ups Bar Facing Burpee Strict Abmat Sit Ups (16 min cap) Performance: 1. See Fitness 2. For time: 20-15-10-5 Calorie Ski Chest to Bar Pull Ups Bar Facing Burpee Toes to Bar Log all workout results to Beyond the Whiteboard. Visit

Christmas Party is 18th of December Get your order in for a Years Strong Tee here. Fitness: 1. Front Squat: Build to a heavy 2RM in 17 minutes. Then do 1 set of 2 at 90% of today's 2RM. 2. 10 Min AMRAP: 7 Dumbbell Goblet Squats (22.5/15kg) 28 Double Unders or 50 Single Skips Performance: 1. Clean & Jerk: Build to a heavy single in 15 minutes, then at the 17, 18, 19 and 20 minute mark do 1 @ 85% of that heavy single. 2. 10 Min AMRAP: 7 Thrusters (42.5/30kg) 28 Double Unders S

Fitness: 1. In teams for moderate intensity: 15 Min AMRAP: Backwards Torque Sled Drag 2. 15 Min AMRAP: 6 Plate Push Shuttles (20kg / 5m) 12 Bent Knee Ring Rows 18 Russian Kettlebell Swing (32/24kg) 24/18 Calorie Bike Erg Performance: See fitness Bulletproof Strength Class: 1. 5-7 sets to build to a heavy seated Rope Sled Pull. -superset with- 12 (per side) Single leg wall hinge 2. 5 sets to build to a heavy 10 rep Filly Press -superset with- 5 Bulgarian Split Squat 3. 15 minu

Fitness: In 35 mins: Class head to head: The class gets split in 2 teams Each team must complete: 200 Calorie Ski 200 Calorie Echo 200 Calorie Row 200 Calorie Bike Erg (standing) *Break work up as you like. Then, once all 4 machines have been completed: 800m Run (each person at once) Then 400m Farmers Carry for - Pair of 32kg KBs - Pairs of 24kg KBs - Pair of 22.5kg DBs - Pair of 15kg DBs *All team members most follow the KB/DBs. Then once all Farmers Carry have been done - i

Fitness: 3 Rounds for time: 21/15 Calorie Row 15 Deadlifts (70/50kg) 12 Bar Dips 9 Broad Jumps (1.5/1m) Performance: 3 Rounds For Time: 21/15 Calorie Row 15 Deadlifts (102/5/70kg) 12 Strict Handstand Push-ups 9 Box Jumps (30″/24″) (20 min cap) 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 t