A. 15 min complete:
100 Toes to Bar
300 Double-unders
*Accumulate as much time in the L-sit in any remaining time.
*Your score is your L-sit total.
B. Stretch/mobility circuit.
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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).
WODStock Recap
By Renee Kunde On the weekend six Coastal CrossFit athletes competed in the second round of the WodStock series. The day was very successful, PBs were hit, expectations were exceeded and fun was had by all. I would like to say a huge thank you to everyone who came along and supported us and to those who supported us via Facebook (thanks Pauline, Kaz and Nikki for keeping the photos up-to-date). The event was well run and it was great to get out and meet other CrossFitters. Luka and Renee hit PBs in the 3RM hang clean with a 115kg 3RM and 75kg respectively while Madi and Meg blew our minds with their determination and strength in both the Snatch and Ladders and Chipper WODs. Madi came 8th in the Snatch and Ladders and Meg came 19th. Both girls were amazing on the day, proving their huge effort and persistence at training has all been worth it. Mitch also demonstrated what hard work and constant fronting up to training can do. Dylan has a fire in his belly and he will be one to watch out for in the future. The final placing on the day were Renee 7th, Madi 16th and Meg 25th (out of 40 women) and Mitch 10th, Dylan 34th and Luka 40th (out of 67 men). Well done guys! We are all looking forward to Broadbeach WodStock on the 18th of October. If you want to come down to compete or support or “observe” (Nikki cough cough) we are trying to get a crew together and rent some apartments for the Friday and Saturday nights. Last year we only went down for the Friday night and decided it wasn’t enough- there’s too much fun to be had. Murph is looking to put a team together so if you are keen to test your sweet skills then let him know. If you are a little bit hesitant in competing as an individual, WodStock offers three categories that allow for scaling and competing against people in your category. It is a great event and a fun way to get to meet other CrossFitters. Check out http://www.wodstockdonates.com/?cat=3 to register.