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:   *Last week of step up work we have been accumulating over the last 2 months before Chad next week on Remembrance Day A. Bent Knee Heel Raises: 3 x 10 (5 RIR) *No deficit B. 30 min AMRAP: 100 BW alt. Step Ups (20") 50/40 Calorie Row 25 Renegade

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 20m 2x DB Overhead Carry + 20m Front Rack Carry - into - 10-12 Monkeyfoot Knee Raises (e side) B. 12 min AMRAP: 2 Rounds: 20 Russian KB Swings (32/20kg) 15 Burpees 20 Toes to Bar - then - Max Rounds: 20 Russian KB Swings (32/20kg) 15 Burpees 20 Pull Ups Performance : A. Push