A. 10-9-8-7-6-5-4-3-2-1 reps of:
Dumbbell Bench Press *
Pull-ups
Scale: Pull-up 5-5-4-4-3-3-2-2-1-1 (For those with pull-ups but requiring reduced volume)
*The goal is to move through repetitions as unbroken as possible with minimal rest breaks between movements and keeping an elevated heart rate.
Choose your own load for bench with the goal of unbroken repetitions. Choose a pull-up movement to match the difficultly of bench (aiming for unbroken).
Record load/pull movement.
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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 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).
COVID RESTRICTIONS – URGENT PLEASE READ!!!3 DAY QUARANTINE- For those who have visited the Brisbane area since 2nd January. As per the most recent Queensland Health directive- Anyone that has been in the Greater Brisbane area since January 2 is being asked to self quarantine. Any members who have been in Brisbane MUST NOT ATTEND THE GYM until 12Jan. If you have any symptoms at all, get tested immediately and quarantine at home until you receive a negative result. PLEASE DO THE RIGHT THING AND KEEP EVERYONE SAFEhttps://www.qld.gov.au/…/curr…/greater-brisbane-lockdown For those members affected please contact Marie ASAP Mob: 0432 710 684. We will keep you training at home!!!
