Tuesday 12.05.2026

CrossFit Claremont Mobility Resource

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Upcoming Events and Info 7.30am Mobility Class: - Lower Limb Contact Liz or Nikki if you want info on joining the mobility class. Weeks 4: Lift-Offs & End-Range Isometrics.

Standard joint prep +

Hip flexion, rotation and flexion end range isometrics and liftoffs. + unilateral control and squat progressions. Fitness:

A. 15 minutes to go through your biggest mobility issue from our chart and get through it. Ask a coach if you aren't sure.

B. "Concept Golf"

18 Rounds: 1 min work, 1 min rest

alt between

Row

Ski

Bike

(6 of each machine)

Golf scoring

Eagle (-2): Male > 335m, Female > 295m

Birdie (-1): Male > 320m, Female > 280m

Par (0): Male > 300m, Female >265m

Bogey (+1): Male > 280m, Female, > 250m

Double Bogey (+2): Male > 260m, Female > 235m

Triple Bogey (+3): Male < 260m, Female < 235m

*Double those numbers for Bike

*Compare to 19/12/25

Performance:

See Fitness

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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.