25-20-15-10-5 reps for time of:
Burpee (onto weight plate)
*Overhead carry 20/15kg plate 100m after each round of Burpees.
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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).
Help Us Help Maddy
On Saturday 28th March Coastal CrossFit will be conducting a fundraiser to help a 2 year old little girl named Madelyn who has cerebral palsy. Currently, Maddy’s parents are selling their personal possessions to fund her ongoing treatments and to buy much needed equipment such as a new wheelchair and with her mum unable to work due to her Maddy’s full time care requirements the family’s financial situation is tough to say the least. As parents, our hearts broke to hear of this situation and we felt compelled to try to help them out in some way. The plan is that Chris will be doing 500 Burpees on the last Saturday morning of the CrossFit Open and we are asking that you will sponsor him either through a singular donation or by a per rep amount. Your donations will be anonymous and of course 100% of the money will go to the family. No amount is too small. So please empty out the coins in your ashtray and stay around after the completion of the last workout of the Open to support Chris (and Maddy) through his 500 Burpee effort. Here is a more detailed account of Maddy’s situation: Madelyn was born 7 weeks early and when she was 5 weeks old she became very sick. She was lethargic and wasn’t feeding so we took her to the GP and then a few hours later to the hospital. Within a few hours Madelyn was having seizures and apnoea’s and within 24hours we were watching doctors as they tried to save her life. Madelyn was intubated and put onto life support on the 16th April 2013. Later we learnt that Madelyn had contracted RSV, Adenovirus and an infection in the brain. The infection in the brain has left Madelyn with significant brain damage. Madelyn is now classified as a cerebral palsy child with seizures and difficulty feeding. Doctors were unable to tell us what she would and wouldn’t be able to do and said to just wait and see how she goes. Unfortunately Recently, Madelyn started to deteriorate and become increasingly irritable. This led us to having close to a month stay in hospital while doctors/specialists ran tests to try and find a cause for her deterioration. Madelyn’s lumbar punctures have shown that she has oglioclonal bands present in her CSF which indicates that there is inflammation in her brain somewhere and they believe that the initial infection has triggered some sort of auto immune condition which has led to the deterioration. Madelyn has now started on IV immunoglobulin infusions and IV steroids once a month for a week and then home with oral steroids. This treatment will continue for the next few months and then they will review her. During the deterioration Madelyn has stopped eating orally and now relies on a feeding pump to feed her so she is having surgery to insert a PEG which is a more long term feeding solution than the nasogastric tube she currently has. We are hoping that this might be the answer to her deterioration and our little girl is able to start healing and progressing again.