WOD: Saturday

WODs May 3, 2019

Best of luck to all of our crew competing at the Fittest 3 (CrossFit The Stables, Mountain Creek) today.
If you are around the area be sure to go and check out the action and show your support. A free Coastal CrossFit shirt will go to the person with the best photo, be sure to tag @Coastalcrossfitqueensland.

7:00am
AMRAP in 12 minutes:
12 Bar Facing Burpees
9 Power Snatch 50/35kg
6 Bar Muscle-ups
*This is the first workout for this year’s Masters League Competition. You can treat this like a normal daily workout or you can use it as a chance to have a score validated. Various scalings will be provided.

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: Monday

Please note that there are two sessions running today – 7.30am and 5.00pm and they will be open gym format. Come on in and earn yourself some Christmas pudding credits! The crew from Saturday’s beach WOD.