WOD: Saturday

WODs February 23, 2018

CrossFit Open 18.1:
AMRAP in 20 min:
8 T2B
5 DB Hang Clean & Jerk (per side)
14/12 Calorie Row

There will be a brief/warm-up at 7:00am followed by heats until we’re done. Please be sure to watch/read the standards applicable to your specific division before you come in to train (see games.crossfit.com).

Bring your appetite because Chloe & Jesse will be cooking up breaky burgers (steamed hams) & coffee.

This is the start to a great 5 weeks of community! Even if you’re not signed up, please come along and join in.

chris

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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).

WOD: Tuesday

A. Front Squat 5-5-5-5-5 B. Three rounds for time of: Run 400m 50 Overhead Squats 20/15kg