AMRAP in 30 minutes:
10 x 10m Shuttle Runs
50m Farmers Carry 2 x 24/16kg
50 Single skips
50m Overhead carry 20/15kg Plate
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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).
The Plan For The Open
In case you’ve been wondering why we’ve been flogging you guys so hard for the past while, it’s because the CrossFit Open starts at the end of next week. If you have not registered yet there is still plenty of time – (go to games.crossfit.com to register) you have until the end of the first week of competition to register. There will be two opportunities to have your workout judged/validated: Session 1: 7.30-10.00am Saturday Session(s) 2: All Monday Classes. Fundraiser: This year we will be fundraising for new equipment for the gym by having a BBQ Breakfast each Saturday morning during the Open with 100% of the proceeds going go back to the gym. If there are any keen BBQ chefs out there, we will gladly accept your help. Here are some guidelines to help with smooth operation during the open period: – Saturday’s session is open format meaning first in best dressed. Please allow time to warm up prior to your workout and to stay around and judge/motivate at least one other athlete. – If you are planning to do the Open workout during class time on Monday, where possible please pre-organise a fellow class mate to be your judge and vice versa. Marie and I will be overseeing the proceedings and cannot tie our selves up by judging one person. – Please be flexible and help out wherever you can. The open adds a considerable amount of workload to our schedule and having the help of you all to set up/pack up, count, judge etc. makes a big difference. – First attempts take priority. We don’t mind athletes having move than one attempt at a workout but people who have yet to have their first attempt will take priority in the running order. – We encourage you to bring family/friends to spectate but please be aware of your child’s safety at all times. – Be sure to have all of your own personal equipment to succeed at the workout eg. tape, belts, wraps, sleeves, video camera etc. – Make sure you have watched the demo video and know the standards that are expected of you as an athlete as well as a judge. – HAVE FUN! – Let’s face it, none of us are making a living out of competing in this sport so your best be is to come in have a good go at the workout, enjoy the atmosphere and encourage your fellow athletes to achieve to their potential and maybe even have a friendly beer or two. We have done our best to provide ample opportunity to have your workouts judged and if something LEGITIMATE gets in the way of attending the sessions we have provided, please speak to us. We will do our best to accommodate you personal situations but please don’t take advantage of us. Finally, we really hope that you will consider doing the Open for yourself, for your fellow athletes and for your gym. This is the one event on the calendar that we really feel passionate about people being part of as we know how valuable it is for your progress no matter what your goals are. Trust us!!!