Hey crew, So we have a few details to reveal about the Christmas Party! It will be held at the Hollywood Subiaco Bowls Club, starting at 6pm on the 29th of November. There will be a bowls competition kicking off at 6.15, so get your teams of 4 organised! Along with that there will be plenty of other activities such as giant Jenga, Pool, Darts, Table Tennis, Beer Pong and Silent Disco. The dress theme will be a redo of a few years ago: Namesake. So dress as something related t

Hi crew, We have been informed that due to an event on Sunday, there will be a few safety measures put in place until then. From after the 6.30am class on Tuesday onwards on the 28th - park on the vacant block between Stubbs Tce and Ashton Ave (please check the image below for details). Once you have parked there, you can enter through gate 10. From your usual journey, maybe allow an extra minute or 2 to cater for the 200m walk (where we usually do the 300m run). You will the

Key Party 8: 13th Birthday and Nate NZ Nationals Fundraiser! Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road . We are closed today. 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

Key Party 8: 13th Birthday and Nate NZ Nationals Fundraiser! Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road . Please read this regarding parking for this week KEY PARTY Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to s

Key Party 8: 13th Birthday and Nate NZ Nationals Fundraiser! Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource Please read this regarding parking for this week Fitness:   On The 10 min x 4 sets 7 min AMREP: 40/32 Calorie Echo Bike 30/24 Calorie Ski 20 Burpees Max Shuttle Run (10m) in the remaining time *One length = 1 shuttle Score = total Shuttle runs minus any missed reps. Performance: See Fitness Log all wor

Key Party 8: 13th Birthday and Nate NZ Nationals Fundraiser! Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource Please read this regarding parking for this week Fitness:   A. Week 15 – Floor Series 3/4: Handstand Pressing: Headstand, Headstand to Press, Strict handstand Push Up, Kipping Handstand Push Up B. 20 min AMRAP: 10 Pike Handstand Push-ups 15/12 Ski Erg Calories 15 Burpees 20/15 Echo Bike Calories Perform

Key Party 8: 13th Birthday and Nate NZ Nationals Fundraiser! Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource Please read this regarding parking for this week Fitness:   A. 10 minutes to build to a tough 3, then 5 minutes to do 3 x 3 at 10% less than that. B. In Pairs: 12 min AMRAP 3, 6, 9, 12, etc Kettlebell Swing Push Ups Goblet Squat KB: (32/20kg) Performance: A. In 15 minutes - Deadlift w Reset: Build to 2 x

Key Party 8: 13th Birthday and Nate NZ Nationals Fundraiser! Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource Please read this regarding parking for this week Fitness:   A. 0 - 8 min: Weighted Pull Ups: 25 reps for time in sets of 2-3 reps at 40% of your 1RM Weighted Pull Up *If you don't have a Weighted Pull Up: OTM x 8 mins: Tough Chin over bar Hold + Slow lower. 8 - 16 min: Strict Pull Ups: Do 200% of your m

Key Party 8: 13th Birthday and Nate NZ Nationals Fundraiser! Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource Fitness:   A.OT3M x 5 sets: 10 Slant Board KB Goblet Squats - 30 sec rest - 10 Slider Jackknives (2 sec in, 2 sec out) B. 10 Rounds for time: On the 2 minutes: 250/200m Row *Score is total time. *Aim to not have a huge drop off. Performance : A. In 16 minutes - Front Squat: 5 x 55%, 65%, 75%, 80%, 85%,

Key Party 8: 13th Birthday and Nate NZ Nationals Fundraiser! Upcoming Events and Info CrossFit Claremont Mobility Resource On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road . Crossfit: A. OTM x 12 minutes: M1: 3-5 Explosive Push Ups to a plate *Do from knees if not toes M2: 20m Suitcase Carry (e side) M3: 3 DB Windmills B. 2 Rounds for time: 40/32 Calorie Bike 20 Line facing Burpees 4

Key Party 8: 13th Birthday and Nate NZ Nationals Fundraiser! Upcoming Events and Info CrossFit Claremont Mobility Resource On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road . Fitness: In teams of 3: Accumulate 450/300 Cal Echo Bike Partner 1: On the Bike Partner 2: 25 Wall Balls + 5 Power Cleans Partner 3: 15 Lateral Burpees *Rotate every 2 minutes until Calories are complete MMM: 45

Key Party 8: 13th Birthday and Nate NZ Nationals Fundraiser! Upcoming Events and Info CrossFit Claremont Mobility Resource Fitness:   A. 0 - 8 min: Weighted Pull Up: 30 reps for time in sets of 2-3 at 30% of 1RM *If you don't have a Weighted Pull Up: OTM x 8 mins: Tough Chin over bar Hold + Slow lower. If holding over the bar is tough, use a band. 8 - 16 min: Strict Pull Ups: Do 200% of your max Unbroken for time. Do 15 Bent Over Rows with an empty BB every time you break.

Key Party 8: 13th Birthday and Nate NZ Nationals Fundraiser! Upcoming Events and Info CrossFit Claremont Mobility Resource Fitness:   A. Gymnastics Week 14: Floor Series 2/4: Hand Balancing: Frog Stand, Tucked Parallette Handstand, Handstand Hold, Press to Headstand B. 20 Min AMRAP in pairs: One person working at a time 120m Bear Crawl (alt every 20m) 40/30 Calorie Echo Bike 2 min Tuck Hang (one person must be position at all times, otherwise 10 burpees) 40/30 Calorie Ski

Key Party 8: 13th Birthday and Nate NZ Nationals Fundraiser! Upcoming Events and Info CrossFit Claremont Mobility Resource Fitness:   A. Hang Power Clean: OT2M 4-2-4-2-4-2 *After each set do a Broad Jump into a vertical jump *Load should be challenging, but heavier on the 2s than 4s. B. 3 Rounds: 2 min AMREP: 20/16 Cal Row Max Toes to Bar - 30 sec rest - 2 min AMREP: 20/16 Cal Ski Max DB Goblet Squats (22.5/15kg) - 30 sec rest - Performance: A. Hang Power Clean: OT2M 4-2-4-

Key Party 8: 13th Birthday and Nate NZ Nationals Fundraiser! Upcoming Events and Info CrossFit Claremont Mobility Resource Fitness:   In teams of 2: 4 Rounds for time: 500/450m Echo each (other partner holds DBs in Front Rack position) One Partner: 20 Box Jumps (step down) (24/20") Other Partner: 60 Double Unders 6 Rope Climbs (other partner holds DBs in a Farmers position) DBs: (22.5/15kg) *30 min cap *DBs must be held in position for the other partner to be moving. *Partn

Key Party 8: 13th Birthday and Nate NZ Nationals Fundraiser! Upcoming Events and Info CrossFit Claremont Mobility Resource Fitness:   A. 5 sets, OT3M 5 Seated DB Press: - 30 sec rest - 10 DB Weighted Hip Thrust (1 sec pause at the top) B. In 15 minutes Buy In: 1600m Run then AMRAP in the remaining time 12 alt Single DB Step Ups (22.5/15kg, 20") 12 Push Ups *If you don't have BW scale to a band from ring. Choose an option you can do 6s at least to begin with. Performance :

Save the date for the evening of 29th of November as this will be our Christmas Party! We will release more info soon. The big thing is start thinking about who you vote for in the end of year awards. You get to allocate 2 votes and 1 vote to the following categories. Most Improved: Someone you think has got to work and really improved. Note: They must have been a member for at least a year. Community Award: Someone you think just makes the gym a great place and has a positiv

🎉 The 8th Annual Key Party – Saturday, November 1st 🎉 It’s that time of year again… you’ve trained hard, sweated buckets, hit PBs - now it’s time to  partner up, throw down, and have a laugh  at our yearly in house comp. Welcome to  The 8th Key Party  💪🔑 As always, this is a  social pairs competition  where the main goal is  fun first, fitness second  (and maybe bragging rights third 😜). Expect a mix of legit CrossFit-style workouts  plus  some novelty challenges  to ke

Key Party 8: 13th Birthday and Nate NZ Nationals Fundraiser! Upcoming Events and Info CrossFit Claremont Mobility Resource On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road . Crossfit: A. 3 Rounds for quality: OT3M 60m Sandbag Carry 20 DB Hip Thrusts B. 20 min AMRAP: 400m Run 40 Walking Lunges 40 sec Forearm Plank 800/700m Bike Erg - 1 min rest - Flow: See Fitness Log all workout resu

Key Party 8: 13th Birthday and Nate NZ Nationals Fundraiser! Upcoming Events and Info CrossFit Claremont Mobility Resource On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road . Fitness: 22 min AMRAP: In Pairs, one person working at a time 36 SA alt. DB hang Power Snatch 24 Box Jumps (24/20") 12 Strict Pull Ups 400m Farmers Carry DB: (22.5/15kg) *Both partners go on the farmers carry, b