Five rounds for time of:
20 Dumbbell Snatch 22.5/15kg
75 Double-unders
Photo: Meet Ben. We are happy to have him with us as part of our 5:30am crew. Super coachable and ready for a challenge. Keep doing what you're doing - exciting times ahead.
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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!!
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 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).
A. Back Squat 3 x 5 (add 2.5kg to last time) B. AMRAP in 12 min. 10 x Box Jump Over 20″ (you may touch top of box) 20 x Wall Ball 10/6kg Post load and rounds completed to comments. Why does Squatting play such a big role in our training? Considering that most people join our gym to gain general fitness, it could be easy to overlook the value of having a heavy back squat in the pursuit of this type of fitness. To be honest, I don’t care how much your back squat is – in a numbers sense. I care about is the multitude of benefits that the back squat provides. The back squat is a great developer of what is referred to as hip extension (the opening of the hip joint) and it is this basic human function that is responsible for just about all athletic and functional human movement (running, jumping, sitting, throwing a punch or a ball, swinging a racquet or a bat) and people who can open their hips under a large load (heavy back squat) are typically more capable of performing these tasks. Add to that improved flexibility, balance, coordination, core strength etc. and you should start to see why we place such importance on this movement. The moral of the story is you are probably going to do a lot of exercises in our gym that you may not understand the full value of and we are always available to answer any questions you might have. Education is key – understand the true value and you’ll be more inclined to want to do the hard work.
