10 Rounds for time of:
Run 100m
7-10 Toes to Bar
Run 100m
12 Kettlebell Swings 24/16kg
Rest 30 seconds.
*Each athlete will be assigned a pull-up bar (one athlete to the left/right of the double bar). Only one athlete will use the bar at a time.
*Half of the athletes will start on the the Toes to Bar round, other half on the kettlebell.
Photo: Back to inside training and loving it!!! Not the best photo but great vibes all around. It was great to have a full house for our 5:30pm session.
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Before the weather cools down let’s get outside and have some fun with a BEACH WOD. When: Saturday 12th AprilTime: 7:30am. Where: Meet at Minkara Park (refer map below).This is the street running adjacent to BFresh. Check out the MAP below.
Our CrossFit KIDS Program will run over the school holidays- TUESDAY & THURSDAY 3:30-4:15pm (Ages 5-13)WEDNESDAY 3:30-4:15pm (Ages 10+) – Note: Ages 10+ can also attend Tuesday & Thursday sessions. Cost: $17 per session or 2 sessions per week $30 ($15 per session) About our KIDS/TEEN Program: Our Coastal CrossFit Kids Program is designed to inspire a lifelong love of fitness while building strong, confident, and capable young athletes. We offer two tailored programs: Benefits of CrossFit for Kids: Each session is programmed to suit all abilities, ensuring every child is challenged while having fun. Whether they’re just starting their fitness journey or looking to take it to the next level, Coastal CrossFit Kids is the perfect place to grow, learn, and thrive. Contact Marie on 0432710684 or email coastal.crossfit.qld@gmail.com for more information.
Normal session time 7am -8am. Partner Workout:AMRAP in 20 minutes:50 cal air bike (50 stroke change over)100 Cal Row (25 stroke change over)10 x 180m Run (Alternating) *Alternate with your partner on each activity until all calories have been completed. Photo: Thanks to Grant. Chloe Saliba “12 days of Christmas”.
