WOD: Monday

WODs June 13, 2021

We are back from our family holiday. A huge thank you to Gill, Kaya and Tom for taking on the extra sessions for the week to allow us to get away with the fam. We are so grateful.
We had an amazing time, refreshed and ready to get back into the box.

Five rounds for time:
10 x Front Squat + Push Jerk 55/37.5kg
15 Toes to bar

Photo: Leandro using his fitness to entertain the kids- Winning himself some new socks for “Funky Sock Friday”.
My apologies for the poor quality had to screen shot this off his video which was much more entertaining. The giggles from the girls make this so much better!!

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: WEDNESDAY

A. Overhead Squats 5-5-5-5Front Squats 10-10-10-10 B. Partner workoutEMOM x 10 minutes:30seconds max calories (any machine)*Allow 5 second transition for partner swapRecord total calories for partnership. Photo: Happy birthday to Fran!! I love this photo of these two beautiful matching girls (Mumma and daughter Winnie).