Monday 05.10.2026
Updated: Oct 5
Unless we notify you otherwise our last class at Nedlands will be 9.15 am Friday. Classes will be on Saturday in Claremont as per usual. Fitness:
A. Block Power Clean + Push Jerk:
Build to a heavy single in 15 minutes:
B. 4 Rounds for total reps:
30 seconds work / 30 seconds rest
M1: Russian KB Swing (32/20kg)
M2: Push Ups
M3: V Ups
M4: Strict Pull Ups
M5: Calorie Echo Bike
*Do a Ring Row if you don't have BW Pull Ups
Performance:
A. See Fitness
B. 4 Rounds for total reps:
30 seconds work / 30 seconds rest
M1: Hang Power Clean (70/45kg)
M2: Push Ups
M3: V Ups
M4: Strict Pull Ups
M5: Calorie Echo Bike
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join.
If you have questions, just email us. If you wish to view our Competitor's 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.
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