A. EMOM x 12:
1. 8 Bent Over Row
2. Toes to Bar
B. Death by Pull-ups
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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).
Nutrition- When “Good” is Great!!
Dr. Yoni Freedhaf, MD.Liking the life, you’re living while losing weight is the key to keeping it off- “Best weight” is whatever weight (Size/shape) you reach when you’re living the healthiest life that you actually enjoy. We will be hosting a Free information night that will allow you to walk away a template of Goals>Skills>Actions. One step in the right direction. Wednesday Night- 3rd November @ 5:30pmPlease note: This session will take the place of the 5:30pm WOD.Members will be able to complete Open Gym in an appropriate space during this time. The underlying foundation of good health is nutrition; however, it is what majority of the population struggle with the most. Why?People often look for the ‘Quick Fix’ which from our experience sets them up for failure. Relying on Willpower to avoid “bad” foods can only last so long and so the roller coaster begins. Highly restrictive for 30-90days = short term results, then back to regular eating choices= loss of results + additional kg, then feeling disappointed and negative in ourselves – The effect getting us stuck into a rut or cycle of failures. AVOID THE CYCLEIt is my goal to work with you in establishing long lasting sustainable habits that allow you to lead a happy and fulfilled life enjoying an abundance of food. Just like training- mastering the basics is the best way forward. We will guide you towards mastering the basics of good nutrition step by step (at your pace). NO SHORT CUTS/NO QUICK FIXES just learning quality habits that allow you to live a great life with a healthy relationship with food.