Congrats to our member of the Month Tarek!! When, how and why did you get started with us?   Just over 3 years ago and I had never heard of CrossFit before.  I was dating someone who had been doing CrossFit for some time and suggested I come along and try it (a different Gym). I thought it might be interesting to try some variety and strength work to complement running/triathlon training, and how hard could it be? Well, it was hard (and still is!), so I then signed up at CFC

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 alt for load (OT2M) M1. 10 Staggered stance DB RDL's (e side) M2. 3 Turkish Sit Ups (e side) B. OTM x 20 mins: 40 sec work / 40 sec rest M1: 18 KB Sumo Deadlift High Pull (32/24kg) M2: 8 KB Renegade Row (e side = 1) (24/16kg) M3: Front Rack KB Hold (24/16kg) M4: Max Calorie Ech

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, one person working at a time: 60/45 Cal Bike Erg 30 Pull Ups 30 Thrusters (40/30kg) 4 Rope Climbs Open/Quarter Final: In Pairs for time: 30 Thrusters (60/40kg) 24 Bar Muscle Ups 24 Thrusters (60/40kg) 18 Bar Muscle Ups 18 Thrusters (60/40kg) 15 Bar Muscle Ups - 5 min

CrossFit Claremont Mobility Resource Fitness: A. 3 Rounds 2 Broad Jump + Chest Pass *Holding Ball: throw just after you jump,. 4 Lateral Skater Jumps *4 a side with a pause in landing B. 3 Rounds for reps 3 min work / 3 min rest 12 2x DB Swings (22.5/15kg) 60m KB Farmers Carry (22.5/15kg) 200m Run Max Burpees Over the DB in the remaining time Open/Quarter Final: See Fitness Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup  and use code "CFC123" to s

CrossFit Claremont Mobility Resource Conditioning: Week 2 – Bar Series 2/4: Moving Dynamically on the Bar: Hollow Body, Arch, Knees to Elbow & Toes to Bar 20 Min AMRAP 10 Unbroken Toes to Bar 10 alt Reverse Lunge Diagonal Touches 15/12 Calorie Ski 15m Slider Leg Drag (4 x 7.5m) 25 Abmat Back Extensions 30/25 Calorie Bike Erg Skill & Strength: 0 - 10 min: 10 Min AMREP: 1,2,3,4,etc Unbroken Toes to Bar 10 - 20 min: 10 Min AMRAP: 10 alt Reverse Lunge Diagonal Touches 10 DB Ext

CrossFit Claremont Mobility Resource Fitness: EMOM x 20 mins: (4 rounds) M1: 10-20 Cal Echo Bike M2: 30-50 Double Unders M3: 10-15 Pull Ups M4: 12-16 DB alt Snatch (22.5/15kg) M5: 10-20 Wall Balls (20/14lbs, 10/9ft) 5 min rest Repeat again OTM x 10 mins: (2 rounds) *Aim to keep consistent across, nothing wrong with undershooting the first 20 and finishing strong. Try to keep a similar range across all the movements, eg, don't make out Double Unders and do the minimum Echo, tr

CrossFit Claremont Mobility Resource The Gym closes at 7.30pm from now until late Jan, which includes a pause in the rehab class until then. Fitness: 2 Rounds for Time: 60 sec on 30 sec off until work is completed: 10 Strict Ring Dips 30/24 Cal Row 30 SA Front Rack alt Reverse Lunges (15 e side) 10 Wall Walks DB: (22.5/15kg) *22 min cap *Modify Ring Dip to a Box Dip or a Assisted Box Dip Open/Quarter Final: 2 Rounds for Time: 60 sec on 30 sec off until work is completed: 10 W

CrossFit Claremont Mobility Resource Fitness:   A. alt OT90 for 12 minutes (4 rounds) A1. 10 Back Rack alt Lunges A2. 10 Single Arm Banded Rows (e side) B. 15 min AMRAP: 150m Run 12 Russian KB Swings (32/24kg) 6 Burpees 6 Toes to Bar - 1 min rest - *Each run begins with one hand touching your barbell. *Push a faster pace than usual with the rest. Open/Quarter Final: A. Every 3 minutes for 12 minutes (4 sets) 1 Clean + 2 Hang Power Cleans + 1 Push Jerk + 1 Split Jerk B. 15 min

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: "Breathe" Benchmark Test: 30 min AMRAP: 20/15 Cal Row 20/15 Cal Bike 20/15 Cal Ski Compare to 12/1/25 Compare to 7/1/25 Dillon G: 8 + 3 Ski Kat B: 8 + 6 Bike Flow: "30 min alt OTM: M1: 100m Run M2: 10 Slantboard Goblet Squats M3: 12/10 Cal Echo Bike M4: 12 Weighted (DB) Hip Thrusts M5: 14/

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: 60 Calorie Row 50 Single DB alt Step Up (22.5/15kg, 24/20") 40 Toes to Bar 30 alt DB Snatch (22.5/15kg) 20 Ring Pull Ups Compare to 11/1/25 Tom & Peter: 2 + 26 Step Ups Shari & ???: 2 + 20 Step Ups Performance: In Pairs: 25 min AMRAP: 60 Calorie Row 50 Single DB alt

CrossFit Claremont Mobility Resource Fitness: A. 3 Rounds for Quality in 15 minutes 5 Prone shoulder swimmers (each rep should take 10 seconds) 5 DB Jefferson Curls 20 sec L-Sit B. 4 Rounds for time: 60 Double Unders 20/15 Cal Echo Bike 10, 15, 20, 25 Push Ups *16 min time cap Compare to 10/1/25 Dom M: 16 mins / Rose M: 14.14 Performance: A. See Fitness B. 4 Rounds for time: 60 Double Unders 20/15 Cal Bike Erg 4, 8, 12, 16 Strict Handstand Push Ups *16 min time cap Compare to

CrossFit Claremont Mobility Resource Conditioning: *New Gymnastics Cycle Beginning this week! A. Week 1 – Bar Series 1/4: Straight Arm Pulling: Ball Up, Front Lever Inverted Hang & Kip Extensions B. 16 Min AMRAP: 10 Strict Chin Ups 10 Stick Sit Ups 10m Dog Sled Pull & Push (125/80kg) 20 Burpees 20/15 Calorie Ski 20 Dead Ball Slams (15/12kg) Compare to 9/1/25 Nate S: 3 + 2 Chin / Shari M: 2 + 10 Chin Skill & Strength: A. See Conditioning B. 16 Min AMREP: 2 Kip Extensions 10 S

CrossFit Claremont Mobility Resource Fitness: A. 10 min AMRAP 5-10-15-20-15 Pull Ups Wall Balls DB Goblet Walking Lunge Steps (22.5/15kg) Row Calories - 5 min rest - B. 5 min AMREP: Buy in: Row 750/600m Max Bike Erg Calories in the remaining time Compare to 8/1/25 A. Peter D: 15 + 11 / Kat B: 20 + 1 B. Peter D: 32 Cal / Evie B: 41 Cal Performance: A. 10 min AMRAP 5-10-15-20-15 Chest to bar Pull Ups Wall Balls Single Arm DB OH Walking Lunge Steps (22.5/15kg) Row Calories - 5 m

CrossFit Claremont Mobility Resource The Gym closes at 7.30pm from now until late Jan, which includes a pause in the rehab class until then. Fitness: A. 8 minutes to find a 3RM Weighted Pull Up - directly into - 8 min AMRAP for quality: 10 sec Supine Chin over bar Hold 20 sec Active Arch Body Hang 30 sec Single Arm Plank Hold (e side) 40 sec Max Hollow Body Flutter Kicks Compare to 7/1/25 Lane S: 42.5kg Nikki A: 24kg B. 15 min AMRAP 16 V Ups 16/12 Calorie Bike Erg 16m Slider

CrossFit Claremont Mobility Resource *Until the 5th of Jan 26' enter through Gate 1 (on Graylands av) Fitness:   *Repeat week from this time last year: 6 - 12 Jan 25 and 8-14 Jan 2024. Every year previous will be different so take the pressure off - but regardless it's a nice way to get some extra incentive to get going. A. 15 minutes to complete 4 rounds for load: 10 alt DB Reverse Lunges 10 DB Deck Press Compare to 6/1/25 Cam G: 1925kg Julieta G: 700kg B. 8 Rounds for time:

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 Liv D Penelope R Quentin L 25+ Club: Tobey R Tom J