Partner Workout:
5 min. Air Bike/Flexed Arm Hang
Rest 1 min.
5 min. Push-up/Deadlift Hold 80/55kg
Rest 1 min.
5 min. Row/Push-up Hold
Rest 1 min.
5 min. T2B/Overhead Squat Hold 20/15kg
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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).
Thank you from Madelyn
For those that have read Madelyn’s story you will understand why it broke our hearts and we felt we needed to do something to try to make Maddy’s life a little brighter. With the generous support of you guys we were able to raise over $1000 which will help Madelyn and her family. Our sincere thanks and gratitude to each and everyone of you. This could only happen with your support. Maddy’s family were extremely thankful and asked us to pass on their following message. We are writing to express our deepest thanks for your recent donation to Madelyn. We met by chance as strangers and when you heard of our daughters story you instantly opened your heart and offered to help her. You organized to do 500 burpees and raise much needed funds to help improve Madelyns life. What an amazingly kind gesture. Generous gifts from donors like you provide the financial and moral support needed to continue our mission in helping give Madelyn the opportunity to be the best that she can be and also give her a life that is as comfortable as it can be. There is no way to fully express our gratitude for your kind and generous gesture. You can rest assured that the monies raised has been invaluable and will make an instant difference in Madelyns life. The generous support of people like yourself and members of Crossfit make it possible for us to help Madelyn which we wouldn’t be able to do without you. Thank you again for your compassionate support. We wish you and your family and all members of Coastal Crossfit the very best for the future. We will be sure to send you updates on Madelyn’s progress and you are all most welcome to follow her facebook page. https://www.facebook.com/pages/Miracle-Madelyn/1481335095450654 We have a little gift from us here to thank you so much for everything you have done for our little girl and would love to send it or maybe deliver it to you when Maddy is well enough. Thank you and your members so much again it’s greatly appreciated everything you have done. Blessings, Marcus & Melissa McKinnon.