A. Back Squat 20 reps (for the last time!)
B. Ascend as far as possible in 7 minutes:
3 Wall Ball
3 Toes to Bar
6 Wall Ball
6 Toes to Bar
9 Wall Ball
9 Toes to Bar
etc.
Post load and reps to comments.
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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!!
CrossFit KIDS
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 Challenge
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).
Circuit Training- Monday, Wednesday & Friday
BRING A FRIEND FRIDAY! Our “Circuit training” is a great way to improve conditioning and overall health and fitness. If you are unsure of what to do in the gym, want variety in your training, want guidance and a friendly atmosphere come along FRIDAY for a FREE SAMPLE SESSION. When: Monday, Wednesday & Friday Time: 10:30am until 11:15am (45 minute) What is Circuit training? This is a multi-station workout aimed at improving cardio-vascular respiratory endurance, speed, coordination, flexibility, agility, balance, strength, power, stamina and accuracy. This is a high intensity workout utilising non-technical movements commonly used in CrossFit (does not include Olympic lifting) aimed at assisting in general overall fitness and well being including weight loss. Each session is different so you won’t get bored. Who is it for? Circuit training is suitable for anyone (from beginner to advanced athlete) looking to improve their overall health and fitness, lose weight and also for individuals wanting a progression towards CrossFit. We provide a personalised approach to group training and will guide you through the workout at your ability. Please contact Coastal CrossFit for expression of interest either via email: info@coastalcrossfit or mob: 0432 710 684. Get some friends together and come and see what it’s all about. Book in for a FREE Trial Session NOW!!! Cost: 10 session pass $100 ($10 per session) or casual rate of $15. CrossFitters please note these sessions are included as part of your monthly fee with no additional cost.