• Jason

Monday 13.11.17


CrossFit Claremont doing the Spartan Race! We are getting a team together for the upcoming Spartan Race on the 25th of November. There will be no CrossFit classes that day as all the coaches will be doing the event. We would love as many CFC Crew there as possible. Registration Details: 1. Perth Race - here 2. Select the Super Race and then select the Super Open rego 3. When you get to the Open choose to join a team and type in CFC and 'CFC Super Size' should come up with Marshall Allen as captain. 4. Choose the 9.15am start option. 5. The Discount Code 'ORA2017' will give you a 10% discount.

See you there!!!

Don't forget your votes for the end of year awards! The last day of voting will be 20th of November.

CrossFit Kids is only running on Wednesdays for the rest of term.

Workout of the Day: A. In 10 Minutes find a 5RM Thruster B. Ascending Ladder for 7 Minutes: 3 Thrusters 42.5/30kg 3 Lateral Burpees 6 Thrusters 42.5/30kg 6 Lateral Burpees 9 Thrusters 42.5/30kg 9 Lateral Burpees etc Sweat: In Pairs: 1 person working at a time 4 x 5 Min AMRAPs (1 min rest between) 20 Calorie Bike 20 V Up 20 Sumo Deadlift High Pulls 32/20kg 5 Wall Walks Post results to Beyond the Whiteboard.


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