Tuesday 06.10.2026
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:
5K Run Time Trial (or whatever implement you've been doing the progressions on)
You have the option of running west to the Otto Point stairs or doing 10 x 500m loops.
Compare to 7/10/25
Peter D: 18.43
Lisa J: 22.55
Some targets if you aren't an experienced runner:
Km 1: Target pace +3 secs - deliberately hold back
Km 2-3: Lock onto goal pace
Km 4: Lock onto target pace, this will mentally be the hardest
Km 5: Hold, then empty the tank from around 600m out.
*Most of the time an even or negative split produces the best 5k time. Don't have a result thats from pacing errors rather than expressing your fitness
*If you can't run: 5k Row Time Trial
Compare to 02/10/25
Adam L: 18.15
Grace B: 20.10
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.
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.
Comments