For time:
“Jackie”
1000m row
50 thrusters 20/15kg
30 pull ups
Rest 5 min
2000m bike
50 hang power cleans 20/15kg
30 Handstand push-ups
Photo: Mike & Mark- some pics just tell a story, no caption needed 😀
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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).
With the festive season fast approaching it is a good time to plan ahead. Don’t let all your hard work go to waste.A little bit of pre-planning will allow you to enjoy your break but also encourage you to maintain balance and health over this time. Coastal CrossFit will be running a reduced timetable from the 27th Dec to the 6th Jan – we have provided a mix of times for flexibility in the hope most members can make it. DROP IN’s WELCOME – Please call ahead. Some suggestions-1. Pre-book sessions. Check out the timetable- (aim for at least 3 per week).2. Grab a training buddy or someone to keep you accountable3. Think about strategies that allow you to enjoy your time and relax but not leaving you regretful. (We will provide some nutritional tips over the coming weeks).Away from the box? If you are away we encourage your to continue to move (Marie can send through our “Training away from the box” to assist in providing some no equipment training options. Over the festive period you will have two options for training. We ask you to book in for the session you would prefer:Option 1: WOD (1 hour session) Be there at the start of the session, I.e 7:30am or 3:30pm. The Coach will provide warm up, WOD Brief, and get the WOD started. This is a semi coached session as the coach will also be checking in with those doing Open Gym. *Note: Sessions capped at 14 people (if you book in, please be there!!!)7:30- 8:30am3:30-4:30pmOption 2: OPEN GYM (turn up anytime during the 1- 1.5 hour time slot).Upstairs, front room or outside. Please work around the WOD (as directed by the Coach). 7:30-8:30am, 3:30-5:00pm. Work on strengths/weaknesses. Anything that keeps you moving throughout this time!!!