A. Back Squat 7 x 3
*Build up in weight during your warm up and hold a heavy but repeatable load across all sets.
B. B. 30-20-10 reps for time of:
DB Snatch 22.5/15kg
Shuttle Run 10m
*Compare to last time – here.
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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: Monday
Seven rounds for time of: 15 DB Deadlifts 12 DB Reverse Lunges 9 DB Push Jerk *22.5/15kg *Each round is to be performed unbroken.