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. 20 min AMRAP: 1000/900m Echo Bike 15 Box Jumps 30/24"" 30 sec Bar Hang 1000/900m Echo Bike 30 sec Wall Sit 3 Rope Climbs Post: 3 Rounds: 20 Bird Dogs (3 sec pause) 10 Scap Push Ups 20 sec Superman Hold Flow: See Fitness Log all workout results to Beyond the White

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: "Three Amigos" In teams of 3: 800m Run 80 Sync Wall Balls (9/6kg, 10/9ft) 80 Sync Bar Facing Burpees 20 Front Rack alt Reverse Lunges (40/30kg) *All 3 athletes run together. Wallballs and burpees are performed as 2 athletes working, 1 athlete resting, switch in at a

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: A. Weighted Hip Extension: (OT2.5M) 10-10-10-10-10 B. 18 min AMRAP: 3 Wall Walks 6 Strict Pull Ups 9 Toes to Bar 12/9 Cal Echo Bike Performance: A. See Fitnes B. 18 min AMRAP: 4 Wall Walks 8 Strict Pull Ups 12 Push Ups 16 Toes to Bar 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

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 13: On The Minute work and accessories: 3 Rounds for quality: (18 mins) M1: 8 DB External Rotation (left) M2: 8 DB External Rotation (right) M3: 8 Banded Kickstand RDL w Rotation (left) M4: 8 Banded Kickstand RDL w Rotation (right) M5: Tough

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: For Time: Run 600 meters 10 Bar Facing Burpees Run 600 meters 20 Bar Facing Burpees Run 600 meters 30 Bar Facing Burpees - rest 3 mins - 30 Bar Facing Burpees Run 600 meters 20 Bar Facing Burpees Run 600 meters 10 Bar Facing Burpees Run 600 meters - 2 min rest - 50 Push Ups 2000m Bike Erg *40 min cap Performance: See Fitness Weightlifting: (0 - 7:30 min) A. Power Clean: 10 sets 1 Every 45 seconds @ 75-88%

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: A. Deadlift: (OT2.5M) 3-3-3-3-3 *Start moderate and build *If you are doing WL class tomorrow, instead do: Barbell Row: 10-8-6-4-2 *Increase load each set. B. 10 Rounds for time: 6 Russian KB Swings (32/24kg) 6 Lateral Box Step Up and Over (24/20"") 9/7 Cal Bike Erg *15 min cap Performance: A. Deadlift: (OT2.5M) *Stop and reset apart from the final 3+ set 3 x 72.5%, 77.5%, 82.5%, 87.5% 3+ (-1) x 87.5% *Ea

CrossFit Claremont Mobility Resource Fitness: A. Back Squat: (OT2M) 4-4-4-4-4 B. Every 8 minutes x 2 sets: (4 rounds in total) 2 Rounds for time: 50 Double Unders 14 Pull Ups 16 alt DB Hang Clean & Jerk 18 Goblet alt Reverse Lunges DB: (22.5/15kg) *7 min cap each set *Modify pull ups to jumping. *If you don't finish in the time cap, scale movements/load to ensure you finish the second set. Performance: A. OT2M x 5: 4 Back Squats @ 75-85% *Start on lower end of %'s and incre

FRIDAY: 1:00pm: Lauren (Women's pair) 5:50pm: Milla, Bella, Lucy, Grace (Women's relay) SATURDAY: 1:00pm: Chris and Sophie 4:50pm: Chloe - Elite Female 6.40pm: Adam - Elite Male SUNDAY: 12:00: Molly - Individual Female 2:00: Ervin - Men's Doubles 6:20pm: Jake & Gerogia Mixed Pairs 7:00pm: Emily & Jeremy "Rookie' Austin

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 Gate 8 entry today!!! CrossFit: A. 3 Rounds for quality: 12 Lateral Banded Steps (e direction) 20 Dead Bugs B. Every 9 minutes for 27 minutes: Run 800m Max distance Row until the 6 min mark. Flow: A. See CrossFit B. See CrossFit, but Nasal breathing only. Log all workout res

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 Gate 8 entry today!!! Fitness: In Pairs for time: 50 Deadlifts (100/70kg) 50 Wall Balls 100 Box Jumps (24/20"") 50 Wall Balls 150 Kettlebell Swings (24/16kg) 50 Wall Balls *30 min time cap *Deadlifts you should be able to do 5s. *Wall Balls (20/14lbs, 10/9ft) Performance: In

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: In Pairs: 2 rounds for time: 40 Push Ups 6 Rope Climbs 60/50 Calorie Row 80 Abmat Sit Ups 100/70 Cal Echo Bike *35 min time cap 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 be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some ou

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 12: Open session, your choice of practise for 20 minutes. B. 20 min OTM: (5 rounds) M1: 200m Run M2: 15 Down Ups M3: 10 Unbroken Strict Pull Ups M4: Max Calorie Ski M5: Rest *If you miss any of the prescribed reps reduce the run to a 150m. U

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: A1. Barbell Staggered Stance Romanian Deadlift (31X1 tempo) 4 x 8-12 reps (OT2.5M) A2. Banded Nordic Curls: 3 x 5-6 (OT2M) B. 17 min AMRAP 20 Russian KB Swings (32/24kg) 20m Dog Sled Push (125/100kg) 20 Toes to Rings 20/15 Calorie Bike Erg Performance: A. Snatch: In 16 minutes 3 sets of 1.1.1.1.1 reps @ 70-80% of 1RM *Rest 15-20 sec between reps. *Rest as needed between sets. B. 17 min AMRAP: 5 Power Snat

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: A. Handstand Walk Skill: Every 2 min x 4 sets: Beginner - Chest to Wall HS Hold x 10-30 sec Intermediate - HSW to Wall x 1-3 attempts *Start ~ 1-2m away from wall. Advanced - HSW Away from Wall x 1-3 attempts *focus on letting the feet and hips leave the wall first. Walk 1-3m B. OTM x 20 minutes: M1: 30-80 Double Unders M2: 1-8 Strict Pull Ups M3: Max Calorie Ski M4: Rest" Performance: A. See Fitness B. O

CrossFit Claremont Mobility Resource Fitness: "Rowing Pains" 5 min max Row Cals - 1 min rest - 5 min max Single DB Box Step Ups (22.5/15kg) - 1 min rest - 5 min max Toes to Bar - 1 min rest - 5 min max 1x DB Devil Press (22.5/15kg) Top Scores - 100/80 cals / 45 reps / 80 reps / 35 reps Minimum Goal - 60/50 cals / 25 reps / 40 reps / 15 reps Post: alt OTM x 8 mins: Odd: 30 sec Hollow Hold Even: 10/side Dead Bug + 15 sec Superman Hold Performance: See Fitness Log all workout

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 quality: (alt OT90 sec) 20 Banded Face Pulls 15 Banded Monster Walks (e direction) 10 SA Plank Banded Rows (e side) B. 5 rounds for time: 30/24 Calorie Ski 10-8-6-4-2 Hang Power Cleans *16 min time cap Loads: 10x 50/35kg or 40% 8x 60/40kg or 50% 6x 7

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: 30 min AMRAP: 20 Chest to Bar Pull Ups 40 Burpee Box Jump Overs (30/24") 60 alt DB Snatches (22.5/15kg) 800m Run *One person working at a time except run which is done together. Performance: In Pairs: 30 min AMRAP: 20 Bar Muscle Ups 40 Burpee Box Jump Overs

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: A. Choose movement of weakness from the mobility program. B. 22 min AMRAP: 1000m Row 20 Thrusters (40/30kg) 30m Dog Sled Push (125/100kg) 40 sec Parallette Tuck Hold Performance: A. Choose movement of weakness from the mobility program. B. 22 min AMRAP: 1000m Row 20 Thrusters (50/35kg) 30m Dog Sled Push (125/100kg) 40 sec Parallette Tuck Hold Log all workout results to Beyond the Whiteboard. Visit www.btwb

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. Week 11 - Ring Series 4/4: Kipping Ring Muscle Up B. 15 Min AMRAP 20/15 Calorie Ski 10 Strict Ring Pull Ups 10 Burpee Broad Jumps (1.5/1m) 20/15 Calorie Row 10 Ring Dips Skill & Strength: A. See Conditioning B. 30 Muscle Ups for time *20 min cap Compare to

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: A. 6 sets, alt OTM (12 mins total) Odd: 8 Stagger Stance SA KB Swing (e side) Even: 3 Depth Drops *Drop and absorb, don't rebound. B. 15 min AMREP: Buy In: 40 Toes to Bar AMRAP in remaining time: 40 Abmat Sit Ups 40 Kettlebell Swings (24/16kg) 40 Box Jumps (24/20") 40 Abmat Sit Ups *This is a good chance to practise your Toes to bar but then still get a good workout. Performance: A. Deadlift: (OT2M) *Stop