Congrats to our member of the Month - Nicole!! When, how and why did you get started with us? I started in January 2022 because I was looking for a fun, group-style workout. I had never done CrossFit before, so I thought it would be a great way to try something new. What would be your dream workout? My dream workout would be a mix of cardio and gymnastics movements. What workout would you want to avoid? Running 😅 Favourite Crossfit Athlete? Honestly, I don’t know many

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. Upcoming Events and Info CrossFit: A. 3 Rounds for load alt OT2M E1: 10 Side Plank banded Pulldown (e side) E2: 10 Slider Leg Curls B. Every 3 min x 6 sets 8 Single DB Box Lateral Step Up & Overs (22.5/15kg, 24/20) AMRAP Calorie until 90 sec mark Rounds 1, 3 and 5: Bike Erg Rounds 2, 4 and 6: Ski Er

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. Upcoming Events and Info Fitness: For time in Pairs One person working at a time 100/80 Calorie Row 50 Lateral Burpees 50 alt DB Snatch 80/64 Calorie Row 40 Lateral Burpees 40 alt DB Snatch 60/48 Calorie Row 30 Lateral Burpees 30 alt DB Snatch DB: (22.5/15kg) - 2 min rest - Max Calorie Echo Bike unt

CrossFit Claremont Mobility Resource Upcoming Events and Info 7.30 Mobility Class: - Upper Body Focus Upper Body Weeks 9–10: Integrate more specifically Focus: Apply mobility to Lifting/Crossfit Stability + coordination under load Exercises: - Bottoms-up kettlebell carries - Windmills - Z-press (overhead strength) - Tempo overhead & front squats Goal: Transfer mobility into snatch, Clean & overhead positions Fitness: On an 18 minute clock: For time: 9-15-21 Pull Ups Thruste

CrossFit Claremont Mobility Resource We follow a gymnastics cycle on Thursdays to get regular progression and skill work in. You can see how we progress and what's coming up here. Upcoming Events and Info 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 15/12 Calorie Ski 20m Travelling Burpee 25 Abmat Back Extensions 30/25 Calorie Bike Erg Compare to last cycle: Duncan

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: A. Deadlift In 18 minutes: 2-2-2-2-2-2-2 *Build from a moderate load to a heavy but quality 2 rep. B. 3 Rounds for time: 400m Run 30 Russian KB Swings (32/24kg) 5m Dog Sled Pull & Push (125/100kg) - 1 min rest - Max Push Ups until the 15 min mark. *15 min time cap Performance: A. Deadlift: In 18 minutes build to 1-2 reps at 97.5% over the course of 5-7 sets. *Follow these %'s if you've been following the

CrossFit Claremont Mobility Resource Upcoming Events and Info 7.30am Mobility Class: - Lower Limb Contact Liz or Nikki if you want info on joining the mobility class. Lower Body Week 9 Fitness: A. 0 - 7 mins: Weighted Pull Ups: 6 sets of 3 at 40% of your 1RM *If you don't have a Weighted Pull Up: OTM x 7 mins: Tough Chin over bar Hold + Slow lower. If holding chin over the bar is tough, use a band. 8 - 16 min: 8 min: Max unbroken Chin Up BW set 11, 12, 13, 14, 15 min: 50% of

CrossFit Claremont Mobility Resource Fitness: A. 6 Rounds OT3M: 5 DB Goblet Squat (heavy) - 15 secods rest - 5 Banded Half Kneeling Leaning Lateral Lean B. Every 4 mins x 4 sets: 20 Wall Balls (9/6kg, 10/9ft) 12 Lateral Burpees Over the line Max Calories Ski Erg until the 3 min mark *1 min rest between rounds. Score is total Calories. Performance: A. In 18 miutes: Front Squat: 5s x 3r x 90% *If you haven't been following the %s in Weightlifting class: aim todo 90% for your

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. Upcoming Events and Info CrossFit: A. 2 Rounds for quality: 20 Banded Glute Bridges 20 Banded lateral walks (e way) 20 Banded Monster Walks (forward) 20 Banded Monster Walks (backwards) - 90 seconds rest - B. 20 min AMRAP: 20/16 Calorie Ski 20m Dog Sled Push (125/100kg) 20 Toes to Rings 14m (2 x 7m)

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. Upcoming Events and Info Fitness: In Pairs: 10 Rounds for time: 300m Run 16 DB Walking Lunges (22.5/15kg) 3 Wall Walks *Alternate working partner after each movement *30 min time cap - 2 min rest - Max Calorie Ski Erg until the 30 min mark. Performance: In Pairs: 10 Rounds for time: 300m Run 16 DB W

CrossFit Claremont Mobility Resource Upcoming Events and Info 7.30 Mobility Class: - Upper Body Focus Friday: Upper Body Week 8: Integrate more specifically Focus: Apply mobility to Lifting/Crossfit Stability + coordination under load Exercises: - Bottoms-up kettlebell carries - Windmills - Z-press (overhead strength) - Tempo overhead & front squats Goal: Transfer mobility into snatch, Clean & overhead positions Fitness: A. 0 - 7 mins: Weighted Pull Ups: 6 sets of 4 at 20%

CrossFit Claremont Mobility Resource We follow a gymnastics cycle on Thursdays to get regular progression and skill work in. You can see how we progress and what's coming up here. Upcoming Events and Info Conditioning: Gymnastics Cycle Week 1 – Bar Series 1/4: Straight Arm Pulling: Ball Up, Front Lever Inverted Hang & Kip Extensions 16 Min AMRAP: 5 Candlesticks to Rolling Squat 10 Stick Sit Ups 15 Burpees 20/15 Calorie Ski 25/20 Calorie Bike Erg 30 sec Banded Quadruped Hover

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: A. 4 Rounds OT2M: A1. 8-10 Kickstand RDLs (e side) A2. 5 Banded Zercher Jumps + 10 Back to Wall Cross Leggled Shoulder Slides B. For total time Every 1:00 x 4 sets: 15/12 Calorie Row Every 2:00 x 3 sets: 30/24 Calorie Row Every 3:00 x 2 sets: 40/32 Calorie Row Every 4:00 x 1 sets: 50/40 Calorie Row Performance: See Fitness Weightlifting: (0 - 18 min) Front Squat: 5s x 3r x 87.5% Power Snatch: (18 - 32 min

CrossFit Claremont Mobility Resource Upcoming Events and Info 7.30am Mobility Class: - Lower Limb Contact Liz or Nikki if you want info on joining the mobility class. Lower Body Week 8 Squat & PUll Integration - Skill Transfer Bilateral Joint prep + tempo loaded barbell movement + high ROM demand Single leg loading Fitness: A. 20 min AMRAP: 400m Run 15 Pull Ups 10 KB Plank Drags (16/12kg) *left and right = 1 *If you don't have BW Pull Ups to Bulgarian Ring Rows. B. 21 min: a

CrossFit Claremont Mobility Resource Fitness: A. 4 Rounds: alt OT90 sec A1. 5 Back Rack Step Ups (e side) *Set a box so you're below parallel A2. 30m Single Arm DB OH Walk B. For time: 50 Deadlifts 50 Box Jumps (24/20") 50 Push Ups 50/40 Calorie Bike Erg 50 Front Squat Barbell: (50/35kg) *17.30 time cap Workout is done in the format of 90 sec on, 30 sec off until reps are completed. *Push Up standard should be something you can do in 5s. Performance: A. See Fitness B. For t

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 Jess H Josh E Paulo M Pete D Rach P Sam J 25+ Club: Olivia R

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. Upcoming Events and Info CrossFit: No 9am class today due to a Powerlifting Comp on today. Hyrox is still on at 7.30am Flow: See CrossFit HYROX: (7.30am) *For best results, we also recommend following some additional running work. Check our endurance track for the 10K paced interval work, which is w

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. Upcoming Events and Info Fitness: 20 min AMREP In Pairs - One person working at a time Buy In: 5-10-15-20-25-30 Wall Ball (20/14lbs) Pull Ups (modify to B Ring Rows) Max reps in the remaining time: 2-4-6-8-10-12-etc Strict Pull Ups *Modify to jumping Front Squat (70/45kg) - 2 min rest - 8 min AMREP:

CrossFit Claremont Mobility Resource Upcoming Events and Info 7.30 Mobility Class: - Upper Body Focus Friday: Upper Body Weeks 7–10: Integrate more specifically Focus: Apply mobility to Lifting/Crossfit Stability + coordination under load Exercises: - Bottoms-up kettlebell carries - Windmills - Z-press (overhead strength) - Tempo overhead & front squats Goal: Transfer mobility into snatch, Clean & overhead positions Fitness: A. 3 sets on the 5 min: 12-15 Single Leg Banded W

CrossFit Claremont Mobility Resource We follow a gymnastics cycle on Thursdays to get regular progression and skill work in. You can see how we progress and what's coming up here. Upcoming Events and Info Conditioning: A. Gymnastics Week 20: Rope Climbs *Ideally for rope climbs, bring sturdy shoes that can handle a rope climb. B. 20 min AMRAP: 40/32 Calorie Bike Erg 1 Rope Climb 20 sec Chest to Rope Hold 40 alt V Ups 60 sec Wall Squat Hold Skill & Strength: A. See Conditioni