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 . 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 announcements, news and info - join our private Slack group. The lin

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 . Beach WOD Meet at Swanbourne Beach car park at 8am, BBQ and Spikeball afterwards! If you're coming please reserve a spot via Zen Planner so we can get an idea for food numbers. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC

Upcoming Events and Info CrossFit Claremont Mobility Resource Parking detals for 28th Nov - 9th December - please read *Tonight's 5.30pm class is Weightlifting just for this week. Fitness:   "In Pairs for time" One person working at a time 40/30 Calorie Row 40 Deficit (2") Push Ups 40/30 Calorie Row 40 Chest to Bar Pull Ups 40/30 Calorie Row 40 Box Jumps (24/20") 40/30 Calorie Row 40 Wall Balls (30/20lbs) 40/30 Calorie Row Barbell: (60/40kg) *30 min cap *If you have techni

Upcoming Events and Info CrossFit Claremont Mobility Resource Parking detals for 28th Nov - 9th December - please read Conditioning:   A. Week 20 of Cycle. 20 minutes of open practise time. Pick and work on a skill of your choice. Do some mobility on your weakness if you aren't sure what to do. B. 20 min AMRAP: 60 sec Forearm Plank 30/24 Calorie Ski 40 sec Tuck Hang 30/24 Calorie Bike Erg 20 sec Chin Over Bar Hold *For the holds you can either do Unbroken or accumulate Skil

Upcoming Events and Info CrossFit Claremont Mobility Resource Parking detals for 28th Nov - 9th December - please read Fitness:   A. Power Snatch + Overhead Squat. 8 x (1+1) *Start moderate and build heavy as form allows. B. 7 min AMRAP: 3-6-9-12-etc Echo Bike Calories Burpee *Must reset the monitor each time Performance: A. Power Snatch + Snatch: (OT2.5M) 1 x (1+1) x 60% 2 x (1+1) x 70% 2 x (1+1) x 80% into Snatch: 1 x 85%, 90%, 90%+ B. 7 min AMRAP: 3-6-9-12-etc Hang Power

Upcoming Events and Info CrossFit Claremont Mobility Resource Parking detals for 28th Nov - 9th December - please read Fitness: A. Weighted Pull Ups: 6 min AMRAP: 2 at 60% of 1RM into Strict Pull Ups: 1 x Max Unbroken Set then, 5 x 50% of that. B. "Annie" For time: 50-40-30-20-10 Double Unders Abmat Sit Ups *15 min time cap *3 single skip = 1 DU or half the reps in Ski Calories Performance: A. See Fitness B. For time: 1 Wall Walk 10 Double Unders 3 Wall Walks 30 Double Unde

Upcoming Events and Info CrossFit Claremont Mobility Resource Parking detals for 28th Nov - 9th December - please read Fitness:   A. Push Press: In 12 minutes: 3-2-1, Then, max reps with the weight you did for the 3. B. 15 min AMRAP: 10 alt Goblet Step Ups (24/20") 12 SA KB Clean (6 e side) 14 Toes to Bar KB: (24/16kg) Performance : A. Push Press: In 12 minutes 3 x 85% 2 x 90% 1 x 95% then, 3+ x 85% B. 15 min AMRAP: 10 alt Goblet Step Ups (24/20") 12 SA KB Clean (6 e side)

Hi crew, We have been informed that due to an event on Sunday the 7th, there will be a few safety measures put in place until then. You can 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). Alternatively you can drive in through Gate 1 (off Grayla

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 . Parking detals for 28th Nov - 9th December - please read CrossFit: A. 4 Rounds alt OT2M: A1. 10-12 Prone Grip BB Bicep Curls A2. 10-12 Barbell Skull Crushers B. 20 min AMRAP: 10-20-30-40-etc Echo Bike Cals 6m Shuttles Farm

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 . Parking detals for 28th Nov - 9th December - please read Fitness: 25 min AMRAP - In Pairs: 24 Sync KB Swings (24/16kg) 24 Burpees - into - 3 Rounds: 50/40 Calorie Bike Erg 100 Double Unders *While one partner is on the Bik

Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource Parking detals for 28th Nov - 9th December - please read Fitness:   A. Weighted Pull Up: 6 min AMRAP: 3 reps at 40% of your 1RM Scale if you don't have 3 BW strict Pull Ups: OT30sec x 6 mins: 1 Chin Over bar Hold + controlled lower - 1 min rest - Max Unbroken Strict Chin Ups then, 5 sets of 50% of your max unbroken reps from the set before (unbroken) *If you don'

Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource Conditioning:   A. Gymnastics Week 19: Rope Climbs & Pistols B. 15 min AMREP: 10-20-30-etc Russian KB Swing (32/24kg) 5-10-15-etc Hand Release Push Ups 1-2-3-etc Rope Climb Skill & Strength : A. See Conditioning B. 15 min AMRAP for quality: 5 Ring Dips *2 sec pause at top and bottom, use band if unable to do BW 5 Kip Extensions *Use rings if unable on bar 10 sec

Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource Fitness:   A. 5 sets, alt OT2M: M1: 16 GHD Hip Extensions M2: 8 Front Plank SA Banded Rows (e side) B. For time: 60 Burpee Box Jump Overs (24/20") *Every 3 min (including the 0:00) do a 400/350m Row. *15 min time cap Performance: A. In 20 minutes: Deadlift w Reset: Build to 1-2 reps at 97.5% over 5-7 sets then, 4 x 2r x 85% B. See Fitness Weightlifting: (0 - 20 mi

Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource Fitness: 15 min AMRAP: 21/15 Calorie Bike Erg 15 Deadlifts (60/40kg) 9 Pull Ups *Do not do Fitness today and Performance tomorrow, as it's too much Deadlifting. Performance: 21/15 Calorie Echo Bike 21 Deadlifts 21 Pull Ups 15/12 Calorie Echo Bike 15 Power Cleans 15 Chest to bar Pull Ups 9/6 Calorie Echo Bike 9 Power Snatches 9 Bar Muscle Ups Barbell: (60/40kg) *15

Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource *Please don't park in our usual carpark until after 4pm as there is some maintenance being done on our carpark. Details of places to park are in yellow in the image below. Fitness:   A. 5 sets, alt OT2M: M1: 12 Elevated (2') 2x Hanging DB alt Reverse Lunges M2: 10-12 Incline DB Press B. 14 min AMRAP: 30/24 Calorie Row 20 Wall Balls (20/14lbs) Performance : A. F

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 . CrossFit: A. For time: In Pairs: 400/300 Calorie Ski Every 3 minutes, perform (each) 10 Box Jumps (24/20") (step down) 10 Toes to Rings *30 min cap Flow: See CrossFit Log all workout results to Beyond the Whiteboard. Visit

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 . Fitness: In Pairs: 25 min AMRAP: Buy In: 120/90 Calorie Echo Bike (Change every 12/9 Cals) then AMRAP: 9 Deadlifts (80/55kg) 12 Pull Ups 18 Hand Release Push Ups *AMRAP can be broken up in any way. - 1 min rest - Max Bar H

Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource Fitness:   A. 3 Rounds for quality (in 15 minutes) 3 Partner MedBall Seated Chest Throws - 30 sec rest - 6 Partner MedBall Lateral Throw (per side) - 30 sec rest - 6 Partner medball over and under pass (each direction) - 30 sec rest B. 10 min AMRAP: 2-4-6-8-10-etc Single Arm alt DB Hang Power Snatch Goblet alt Reverse Lunge Performance: A. See Fitness B. 10 min

Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource Conditioning:   A. Gymnastics Cycle Week 18: Accessories OT2M M1: 1 Pike Handstand Box Circle (e way) M2: 8-12 Half Kneeling Banded Lat Pulldowns (2111 tempo) M3: 1 min seated Pike Compression M4: 10 Landmine Rotations (e side) B. 16 min AMRAP: 20/15 Calorie Echo Bike 15 Burpees 20/15 Calorie Ski 15 Gorilla Rows (22.5/15kg) (each arm = 1) Skill & Strength : A. Se

Christmas Party Info, RSVP form and awards voting. Upcoming Events and Info CrossFit Claremont Mobility Resource Fitness:   A. Rowing Skill Pick Drill + 3 x 250m at 20spm B. 30 min AMRAP: P1: 400m Run P2: 500/400m Row *Both partners working at the same time. Switch when both the run and row are complete. 1 round = when both partners have completed each movements. Add total rowing distance for partial rounds. *If you can't run: 1000/900m Echo Top scores: 7 rounds Minimum targ