A. Back Squat (5-3-1) (Cycle 4: Week 3)
The following percentages are based off 90% of 1RM + 15kg.
75% x 5
85% x 3
95% x 1+
B. 10 minute incrementing ladder
2x Front rack lunge 40/30kg (1 per side)
1 x Strict Pull-up
*Increment reps each round. 4-2, 6-3, 8-4, 10-5 etc.
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Stay on Track While Enjoying the Festive Season: The festive season is a time for celebration, family, and yes, plenty of delicious food! But it’s also when many of us struggle to maintain consistent training and good nutrition. The good news? With a balanced approach, you can enjoy the holiday season without compromising your fitness goals. Here’s how: 1. Set Realistic Goals Instead of aiming for perfection, strive for consistency. 2. Prioritize Your Workouts Make training non-negotiable by scheduling it like an appointment: Pro Tip: Think of your workout as a gift to yourself—it boosts energy, burns calories, and combats holiday stress! Basic training away from the box 3. Enjoy Treats Mindfully The festive season isn’t the time to completely deprive yourself. Instead: 4. Use the 80/20 Rule Stick to clean eating 80% of the time and allow yourself to indulge the other 20%. 5. Stay Accountable Lean on your CrossFit community for motivation: Pro Tip: Make it a family affair—invite loved ones to join you for a holiday WOD or a post-dinner walk. 6. Get Creative with Training Use the season as inspiration to mix things up: 7. Prioritize Recovery The holiday season can be hectic, so recovery is crucial: 8. Keep the Big Picture in Mind One meal won’t derail your progress, and neither will a missed workout. What matters is consistency over time. The festive season is about balance: enjoying the moments that matter while maintaining the healthy habits you’ve built. Let’s finish the year strong—mentally and physically—so we can hit the ground running in January. Happy holidays, CrossFitters! 🎄🏋️♀️ What’s your go-to holiday workout or treat? Share in the comments below!
Coastal CrossFit Awards 2024Thank you to our amazing community for another year of working towards being the best versions of ourselves. Congratulations to our 2024 AWARD WINNERS!!! TOP ATTENDANCE– SALLYNEW & IMPROVED – CaitlinINSPIRATION – ChloeCOMMUNITY – AmieATHLETIC ACHIEVEMENT – NataSPIRIT OF COASTAL – Ash Marie’s speech:As we reflect on 2024, it’s been a year of challenges, growth, and resilience. This year was a powerful reminder that Coastal CrossFit is so much more than just a gym. Here, fitness is only the beginning. Coastal CrossFit is a place where friendships are built, life’s hardest moments are met with compassion, and challenges are conquered together. The strength of this community—your kindness, encouragement, and connection—makes this place truly extraordinary. We are so proud to be part of something that not only transforms bodies but enriches lives. Together, we celebrate growth, resilience, and the power of lifting each other up—inside and outside the gym. A Huge Thank You: Our Dream Team To our phenomenal coaching crew—Danielle, Dob, Luke, and Nata—THE DREAM TEAM!Your passion, dedication, and care for our community are unmatched. Every day, you bring your best to Coastal CrossFit, and we are incredibly grateful. Dob, we are so thankful to have shared this chapter of your life. As you, Bronte, and Theo embark on new adventures, know that you will always be a part of our family and have a home here. We’re excited for the amazing things coming your way—enjoy every moment! Celebrating Excellence: 2024 Awards Each year, we recognize outstanding individuals for their achievements. We are thrilled to present the following awards for 2024: Top Attendance – Sally With over 220 attendances this year, Sally has set the bar high! Her dedication and consistency are truly inspiring. Congratulations, Sally! New & Improved – CaitlinThis award is for a newer members who has displayed significant improvement in quality of movement, health, and fitness. This acknowledges the dedication towards self-improvement in health and fitness. Caitlin joined us in January 2024, but it feels like she’s been part of the crew forever. Her unwavering effort, openness to coaching, and determination have led to incredible growth. We’re proud to recognize her outstanding improvement. Community Award – AmieThis award is for the person who displays a selfless support of other members during the year. Time and time again this person have shown dedication and love of our community. The heart of our community, always giving her time, energy, and love to those around her. Despite a busy year of studying, career changes, and raising three children, she continues to brighten our gym with her positivity and generosity. Thank you, Amie, for spreading your sparkle everywhere you go! Athletic Achievement – NataThis award goes to the individual who has demonstrated outstanding improvement though out the year. This person works on weaknesses, embraces coaching, and tries their best day in/day out. This award honors Nata for her extraordinary growth both as an athlete and a coach. Her commitment to self-improvement, from training to coaching and nutrition, has been exceptional. Nata, your discipline and hard work inspire us all! Your results are a reflection of your efforts Inspiration Award – ChloeAn individual who provides inspiration to peers by challenging themselves towards greater functionality health and fitness and towards leading their best life. Chloe’s journey has been nothing short of remarkable. Achieving a goal she set at age 13, competing in the CrossFit Games and the Commonwealth Weightlifting Championships, she’s a shining example of hard work, determination, and chasing big dreams. Chloe, this is just the beginning—keep inspiring us all! Spirit of Coastal – AshThis award goes towards the individual who possess the ideal attributes from a coaching perspective. It is important to note this award is not for the highest achiever, but an athlete that embodies discipline, coachability, positivity, lack of ego, and a focus on health and wellbeing, and provide support for our wider community. Ash embodies the ideal attributes of a Coastal CrossFit athlete: discipline, coachability, positivity, and community spirit. From day one, his drive and dedication have been contagious. He has embraced learning and supports others everyday to push that little harder. This has earnt him respect and admiration from everyone. Ash, congratulations on being the 2024 Spirit of Coastal CrossFit! Fish Game Champion – Luka With dominating performances and taking the top five spots on the leaderboard, Luka has proven to be a force to be reckoned with. Well done, Luka! As we close out this year, let’s celebrate the unique and powerful community we’ve built together. Here’s to an even stronger and more inspiring 2025. Thank you all for being part of the Coastal CrossFit family!
Please find the festive timetable below.I am hoping that this timetable will provide times to allow everyone to continue to train over the festive season.Note: Each session will be both the WOD, and Open Gym.WOD: Commences at the start of each time I.e. 6:30am & 4:30pm. OPEN GYM: You can come in anytime throughout the hour and half time slot. Come for 20minutes or the full time. This is a flexible session to encourage everyone to maintain consistent training over this time. Please note: There will be no PM sessions on the 27th December.
Three, six minute rounds of:2 minutes max calorie bike2 minutes max calorie row2 minutes max Dumbbell Snatch 22.5/15kg Rest 6 minutes Photo: Jael – always smiling and making everything appear “fun” even when you know it’s not.
