Thursday 30.07.2026

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 9: Ring Series 2/4: Muscle Up pieces: Ring Support, Bar Dip, Ring Dip, Kipping Dip, Kipping Ring Dip

15 Min AMRAP:

10 Bar or Paralette Dips

25/20 Calorie Ski Erg

15 Ring Rows

25/20 Cal Bike Erg

20 Toes to Ring

Skill & Strength:

A. See Fitness

B. 15 Min AMREP:

2, 4, 6, 8, etc

Strict Ring Dip + 5 sec Ring Support (Bottom)

Strict Chest to Ring Pull Up + 5 sec Chest to Ring Hold

Banded Pistols (each side) + 5 Single Leg Hip compressions

Strict Toes to Ring + 5 sec L-Hang

Comp Class:

A. For time:

500m Row

30 Bench Press, 1x bodyweight

1000m Row

20 Bench Press, 1x bodyweight

2000m Row

10 Bench Press, 1x bodyweight

*35 min time cap

Compare to 23/1/21

Adam L: 22.43

B. 3 Rounds for quality:

10 Weighted S leg Heel Raises

15 Reverse DB Flys

20 GHD Sit Ups

---

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 our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join.

If you have questions just email us. If you wish to view our Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.