For load & time:
7 Shoulder Press
Run 400m
14 Push Press
Run 400m
21 Push Jerk
Run 400m
14 Push Press
Run 400m
7 Shoulder Press
*Choose you own load.
*The same load must be used for all three movements.
*Correct movement must be performed for rx’d i.e. not simply shoulder to overhead.
Post load and time to comments.
There must be something in the air at the moment – congratulations to Sam, Jack F, Madi, Rach and Zac for getting their first Muscle-ups.
Click here – I AM READY!! The scariest part of making change is taking your first step, however once you do you will be rewarded immensely. When you enter our doors you are greeted by the most amazing community. We are of all ages (age 12 -74 years young), athletic abilities (Absolute beginners to advanced), shapes and sizes (big, small and everything in between), BUT we have a common goal that brings us together – we work towards better health and fitness and leading our best lives. If you are in our gym (box) everyone in our community is cheering for you!!!If you are ready to take your next step towards better health and fitness? Our 5:30pm session (Monday to Thursday) is the perfect place to start! This class is suitable for anyone new to CrossFit. Our experienced coaches will make you feel at home as they guide you from start to finish. All you have to do is book in and turn up!! Regardless of your training history, our goal is to build your abilities and confidence assisting you towards better health and fitness. Don’t hesitate – come and join us for a FREE TRIAL SESSION.To get started click here – I AM READY!!
Our Coastal CrossFit KIDS classes are designed to help young athletes improve in all aspects of fitness, improve confidence and most importantly fall in love with being active!!! Our program is age appropriate and includes elements of gymnastics, Olympic weightlifting, cardio-vascular work, nutrition and so much more. Most importantly each class is designed to be FUN and keep kids engaged!! Kids sessions are run via blocks throughout the school term.BLOCK 4: 1 October – 10 DecemberTuesday 3:30pm-4:15pm (Age 5-13 years). Contact Marie Mob:0432710684 for details or check our Coastal CrossFit Kids Face Book Cost:Casual $17 (Please contact us prior to ensure a position is available)1 Session per week $165 (11 Weeks)
Attendance has been much lower over the past couple of months – Let’s turn this around!!!Frequency and consistency is the key to improvement and improvements lead to higher levels of motivation. In an effort to light the fires of motivation we have decided to run an attendance challenge. Our Challenge to you all during October is to achieve a minimum of 4 days training per week, each week. Individuals that achieve this will have their names placed in a hat and one person will be drawn out at random to a receive a Coastal CrossFit Shirt & Funky sock Friday pack.Congratulations to Deb for winning the August/September pack. Notice someone missing? Remember we are all better together!!! Share the love and help each other out. If someone is M.I.A reach onto them – a training partner and our community is the best!! Want to see progression? Turn up more frequently:Base line- We recommend a minimum of 3 days a week (this will allow you to see progression and keeps your routine in check)4 Days a week (gets things rolling much quicker)5 days a week is considered 100% attendance (You can be guaranteed those that are performing best in the gym are hitting 5 days consistently).
Reminder: 9:15am session is cancelled today due to both Marie & Chris attending Jesse’s graduation ceremony. Thankyou for your understanding.Thankyou to everyone for a fabulous night at our Christmas function. Special mention to those that powered through the sore head and joined us at the Aqua Fun park. Nata took the “best on field” and Grant being “King tagger”. Partner workout:A. Technique Focus:Every 30seconds for 5 minutes:5 Ground to overhead **Touch & go *Alternate sets with your partner Then, Every 30seconds for 5 minutes: Max bar facing burpees **Alternate sets with your partnerB. Ten rounds for time of:8 Ground to overhead 42.5/30kg10 Bar facing burpees *Alternate rounds with your partner*15 minute cut-off. Photo: Marie hitting cleans at Fittest 3. Photo courtesy of Andy Holt.
Coastal CrossFit
It was great to see so many people in the gym this morning! Let’s keep up those good attendances.
STEVE K
I agree awesome atmosphere with the big groups everyone keeps each other going!