*Please check out our gym rules post if you haven’t already read it – here.
Four cycles of:
DB Bench Press 8-10 reps.
Rest 60 sec.
KB Swings 15-20 reps.
Rest 60 sec.
10 Evil Wheels
Rest 60 sec.
20 ABMAT Sit-ups
Rest 60 sec.
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Before the weather cools down let’s get outside and have some fun with a BEACH WOD. When: Saturday 12th AprilTime: 7:30am. Where: Meet at Minkara Park (refer map below).This is the street running adjacent to BFresh. Check out the MAP below.
Our CrossFit KIDS Program will run over the school holidays- TUESDAY & THURSDAY 3:30-4:15pm (Ages 5-13)WEDNESDAY 3:30-4:15pm (Ages 10+) – Note: Ages 10+ can also attend Tuesday & Thursday sessions. Cost: $17 per session or 2 sessions per week $30 ($15 per session) About our KIDS/TEEN Program: Our Coastal CrossFit Kids Program is designed to inspire a lifelong love of fitness while building strong, confident, and capable young athletes. We offer two tailored programs: Benefits of CrossFit for Kids: Each session is programmed to suit all abilities, ensuring every child is challenged while having fun. Whether they’re just starting their fitness journey or looking to take it to the next level, Coastal CrossFit Kids is the perfect place to grow, learn, and thrive. Contact Marie on 0432710684 or email coastal.crossfit.qld@gmail.com for more information.
Two rounds:AMRAP in 4 minutes:Bike 1000mMax V-ups Rest 4 minutes (complete 60 second plank during rest) AMRAP in 4 minutes:Row 500mMax Dumbbell Snatch 22.5/15kg Rest 4 minutes (Complete 45 second Flexed arm hang during rest) Photo: A great photo of Luka. Thank you @GrantWilliamsPhoto
