*This upcoming Monday Labour Day Public Holiday we will have a WOD at 8am. If you are signed up for the Open we will be doing official judged and verified heats at 9am. If you are coming to this make sure you have put your name on the heat list at the front desk before noon Saturday so Jason can organise heats. There are various things going on and coming up! Read about them here: Timetable changes and additions
March 'Monthly Mission" - Nutrition Habits. We want to know your training goals. Let us know what they are here.
Fitness:
A. 3 Sets:
7 Med Ball Stir the Pot (each side)
10 Facedown pass throughs
10 Forward + 10 backwards duck walks.
B. 5 Rounds:
3 Min AMRAP, 1 minute rest between each.
6 Russian KB Swings (32/24kg)
6 Push Ups
9 Air Squats
Compare to 8/5/2019
Performance/Open:
A. See Fitness
B. "The Chief"
5 Rounds:
3 Min AMRAP, 1 minute rest between each.
3 Power Cleans (60/42.5kg)
6 Push Ups
9 Air Squats
Compare to 8/5/2019
Matt Bl: 31.89 Rounds
Kat B: 27.22 Rounds
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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
