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. 4 Rounds for time: 8 Shuttles Runs (8m) 20 alt Box Step Ups (24/20") 7 Shuttle Runs 2 x 8m Slider Leg Drag or 2x 8m Handstand Walk 5 Shuttle Runs - 1 min rest - *One shuttle length = 1 rep *20 min time cap Post; 2 Rounds: 1 min PVC Rack Stretch on Box 15 SL Heel

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: 22 min AMRAP: 10 Back Rack Step Ups (20/15kg, 20") 10 Pull Ups 15/12 Cal Row *Alternate each movement with partner. - 2 mins rest - 10 min AMRAP: 10/7 Cal Echo Bike 10 Jumping alt Split Squat *Complete a full round before switching partners. Performance: I

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: Mobility: 2 minutes of box breathing in a Squat hold at a 3-3-3-3 cadence. *Elevate heels as needed to help maintain comfort and breathing cadence. In Pairs For time: 80 Wall Balls 70 Burpee Box Jump Overs 60 Wall Balls 50 Burpee Box Jump Overs 40 Wall Balls *22 min cap WB: (9/6kg, 10/9ft) Box: (24/20") Post: 8 min AMRAP for quality 10 Plank Drag throughs (athletes choice) 10 Windshield wipers 10 Med Ball

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 14: Floor Series 1/4: Floor Basics: Bridge Up, Forward Roll & Wall Walk. B. 20 Min AMRAP: 30/24 Calorie Echo Bike 5 Wall Walks 30/24 Calorie Ski 10 Gorilla Row (each arm) (32.5/22.5kg) 30/24 Calorie Bike Erg 15 Stick Sit Ups Skill & Strength

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: On a 25 minute running clock: 0 - 7 min: 1 Clean & Jerk OTM Gradually increase as technique allows. *7 min cap 10 - 15 min: 60 Goblet KB alt Reverse Lunges (24/16kg) 20 - 25 min: 5 min max Calorie Ski Performance: On a 25 minute running clock: 0 - 7 min: Grace 30 Clean & Jerks for time (60/42.5kg) *7 min cap Compare to 23/4/18 Jason W: 1.94 Jess He: 2.12 10 - 15 min: 60 2x Front Rack DB alt Reverse Lunges

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: A. In 8 minutes: 2 min AMRAP: Strict Chest to bar Pull Ups - directly into - In 2 minutes: 2 Rounds each side: 20m Suitcase Carry (e side) - tough loading - directly into - 2 min AMRAP: Strict Chest to bar Pull Ups - directly into - In 2 minutes: 2 Rounds each side: 20m Suitcase Carry (e side) - tough loading *If you don't have BW C2B, choose a band that can get you 3-4 reps UB. B. Every 4 minutes for 16

CrossFit Claremont Mobility Resource Fitness: For Time: Run 600 meters 10 Bar Facing Burpees Run 600 meters 20 Bar Facing Burpees Run 600 meters 30 Bar Facing Burpees Run 600 meters 40 Bar Facing Burpees Time Cap: 25 minutes Compare to 29/6/26 Lawson B: 17.06 Milla K: 20.42 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

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 - 30 min AMRAP: 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,

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