WOD: Monday

WODs November 15, 2020

Congratulations to all of our competitors at the Fittest 3 on Saturday and thank you for the online support and messages from our Coastal crew. A special mention and thank you to Andy Holt for spending his Saturday behind the camera to capture our great and not so great moments.

A. EMOM x 10 minutes:
Gymnastic pull *
* Your choice of movement and repetitions.

B. Five rounds on a 3 minute cycle:
Row 400m or Run 360m *
*Aim to hold a solid but consistent pace on all rounds. Eg. Not more than a 10 second spread across rounds. 

Photo: Josh & Luke. High fives all around for the awesome efforts on the weekend. 
Thank you to Grant Williams for capturing this moment.

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: Friday

A. Work to a heavy Clean & Jerk (12 minutes) B. For max reps:0-2 minutes:Max Clean & Jerk 70/47.5kg2-4 minutes:Max Toes to Bar4-6 minutes:Max Clean 70/47.5kg6-8 minutes:Max Chest to Bar Pull-ups8-10 minutes:Max Deadlift 70/47.5kg10-12 minutes:Max Bar Muscle-ups Photo: Thank you again to @grantwilliamsphotos for this awesome photo of Deb.