Upcoming Events and Info CrossFit Claremont Mobility Resource Christmas & New Year Timetable Conditioning:   A. 15 minutes to work on a skill of your choice B. 20 min AMRAP: 20 Russian KB Swings (32/24kg) 20 KB Push Ups (22.5/15kg) 20 Box Jumps (24/20') 20/15 Cal Echo Bike 20 Strict Pull Ups Skill & Strength : A. See Conditioning. B. alt OTM x 20 mins: M1: 5 Straight Arm Bar Pushdowns w Box in Front M2: 5 Single Arm Dips (e side) M3: 30 sec Hollow Hold M4: 3 Assisted Single

Upcoming Events and Info CrossFit Claremont Mobility Resource Christmas & New Year Timetable Fitness:   A. Deadlift: Build to a 1RM / Heavy Single in 20 minutes. *How much effort you put into your final attempt you match your technique and how much you did in the lead up. B. CrossFit Open WOD 18.2 For time: 1-2-3-4-5-6-7-8-9-10 DB Squat (22.5/15kg) Bar Facing Burpee *12 min time cap Compare to 3/3/2018 Sean Sw: 5.05 Kat B: 5.19 Performance: See Fitness Weightlifting: (0 - 20

Upcoming Events and Info CrossFit Claremont Mobility Resource The Gym closes at 7.30pm from now until late Jan, which includes a pause in the rehab class until the day. Christmas & New Year Timetable Fitness: A. Weighted Pull Up: Build to a 1RM in 15 minutes. then, Max Unbroken Bodyweight *If you don't have BW, find the lowest rung you can do an Australian Pull Up while keeping your feet on the ground. Then do a max chin over the bar hold for seconds. Compare to 14/10/25 B.

Upcoming Events and Info CrossFit Claremont Mobility Resource Christmas & New Year Timetable Fitness:   A. In 20 minutes: Build to a heavy Power Clean. B. 12 min AMRAP: 32 Double Unders 16 DB Goblet alt Reverse Lunges (22.5/15kg) 8 Push Ups Performance : A. In 20 minutes: Clean or Power Clean: Build to a 1RM B. 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

Congratulations to those people who attended 20 or more classes this month. You have made a strong commitment to your health and fitness! 20 Club: Chloe A Geoff D Kate E Lee C Sophie H 25+ Club: Tobey R Tom J

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. 2 sets for quality of: 30 sec Hollow Body Hold - rest as needed - 30 sec Reverse Plank Hold - rest as needed - 20 sec Copenhagen Hold (e side) - rest as needed - 20 sec Side Star Plank Hold - rest as needed - 10 sec Chin over Bar Hold - rest as needed - 10 sec

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: 30 min AMRAP: You Go I Go Style 30/24 Calorie Row 30 Wall Balls (20/14lbs, 10/9ft) 30 alt DB Snatch (22.5kg/15kg) 30/24 Cal Echo Bike 30 Burpees Compare to 30/11/24 Tarek & Laurence: 3 + 24 Wall Balls Shari & ??: 3 + 21 Echo Performance: In Pairs: 30 min

Upcoming Events and Info CrossFit Claremont Mobility Resource Fitness:   A. 4 x 10 Back Rack Elevated (2"") alt Reverse Lunge (OT2.5M) B. 2 sets for max reps: 2 min AMREP 16 Shuttles (8m) Max Ski Calories in the remaining time - 2 min rest - 2 min AMREP 16 Shuttles (8m) Max Bike Erg Calories in the remaining time - 2 min rest - 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

Upcoming Events and Info CrossFit Claremont Mobility Resource Conditioning:   *For the rest of the year we will begin with Open Skill time and then start a new cycle in 2026. A. 15 minutes of Open Skill practice. B. 20 min AMRAP 20 Burpee Box Jumps (24/20"") 30/24 Calorie Echo Bike 20 Slider Reverse V Up 30/24 Calorie Ski 20 Bent Knee Bulgarian Ring Rows Skill & Strength : A. See Conditioning B. 20 min AMRAP for quality *Modifications in brackets 5 Strict Bar Muscle Ups (ad

Upcoming Events and Info CrossFit Claremont Mobility Resource Parking detals for 28th Nov - 9th December - please read Fitness:   A. alt OT2M for 20 minutes: (5 rounds) M1: 10 Romanian Deadlifts M2: 5 Barbell Roll Outs B. 12 min AMRAP 21 Russian KB Swings 15 Goblet Squats 9 Push Ups - 1 min rest - KB: (32/24kg) Performance: A. Power Clean + Clean: In 20 minutes 2 x (2+1) x 70% 3 x (1+1) x 80% into Clean: 1 x 85%, 90%, 90%+ B. 3 Rounds for time: 15 Deadlifts 12 Hang Power Cl

Upcoming Events and Info CrossFit Claremont Mobility Resource The Gym closes at 7.30pm from now until late Jan, which includes a pause in the rehab class until the day. Fitness: A. Weighted Pull Up: 6 min AMRAP: 1 x 80% *If you don't have 1 BW, then OTM x 6 do: 1 tough Chin Over Bar hold - 1 min rest - 7 min: Wide Grip Behind the Neck Pull Ups: 1 x Max Unbroken Set into, 5 x 50% of max set OTM (8, 9, 10, 11, 12 min) *If you don't do a BTN Pull Up do: 6 x OTM: 3 Australian P

Upcoming Events and Info CrossFit Claremont Mobility Resource Parking detals for 28th Nov - 9th December - please read Fitness:   "4 min AMREP 60 Double Unders 20/16 Calorie Row 20 Lateral Burpees over the Rower Max Wall Balls in remaining time - 4 min rest - 4 min AMREP 20 Wall Balls 60 Double Unders 20/16 Calorie Row Max Lateral Burpees in the remaining time - 4 min rest - 20 Lateral Burpees 20 Wall Balls 60 Double Unders Max Calorie Row in the remaining time - 4 min rest