Ten rounds for time of:
Run 180m
Broad Jump 15m (count jumps)
Burpees (equal to number of jumps)
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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).
WOD: Monday
What an awesome start to the Open. Well done to everyone who competed- it was amazing to see so many of you stepping it up/challenging yourself and giving it that extra 10%. Team themes and spirit was high- I hope everyone enjoyed it!!! We still have many athletes to complete the WOD prior to Tuesday 10am. You are welcome to do this in the classes however you will need to arrange your own judge. Spectators and supporters are highly encouraged. Continue to wear your team colours/theme, etc. If you need one be sure to request on the Members Facebook page.Team point for Week 1 will be finalized Tuesday night. A. Overhead Squat 7 x 5 reps*Barbell taken from the ground.*Adjustments over the 7 sets are optional. B. Three rounds for time:50 Squats50 Toes to kettlebell Photo: A huge thank you to Grant Williams for capturing so many “special” moments over the weekend. This one was taken just after Jesse and I battled it out over 21.1 with Jesse taking the win after coming from the 5 reps behind me. This was one of Jesse’s best athletic moments to date- sheer determination and grit. I am so proud and so thankful to have this moment recorded.