AMRAP in 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats Run 180m
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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).
COASTAL IN-BOX OPEN
COASTAL IN-BOX OPEN – LET’S HIT THIS TOGETHER!!! SIGN UP HERE – $15 Participation Our goal at Coastal CrossFit Queensland is to educate and inspire you to become the best version of yourself. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plan. Heck, watching your teammates GO is inspiring!!!Every year, CrossFit HQ runs an event called “The CrossFit Open” This year we are going to make this our own (thanks to some inspiration from CrossFit Catalyst).For many of our members we’re not interested in finding out how fast you can exercise against 400,000 other people worldwide. We ARE interested in helping you push to new levels in fitness, level up your life, and get high fives from our Coastal family. Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so. COASTAL BOX OPEN (Concept stolen from Catalyst athletic). We’ll divide you up into four teams, each with a Team Captain and an awesome team name.Your can earn points for your team by participating (most points) winning an event (second-most points) and showing the most spirit during events.After three weeks of intense, Open workouts, we’ll reveal a Mystery Event Four (our own final event). THE DRAFTA draft will happen between now and February 19th. On Draft night (TBS) we will get together to watch your name be pulled from a hat. Unlike school, EVERYONE GETS PICKED. Then the Captains work hard to get you on board for the ride!! We have chosen a FUN bunch to Captain you (Danielle, Lloyd, Kim, Luke B).We want you to sign up this year; are you really going to say no to our awesome team captains? I don’t think so. REGISTRATIONThis year we will run a weekly and running scoreboard in house. SIGN UP to the COASTAL IN-BOX OPEN You can also sign up for the Open the CrossFit Games Site to check your rank worldwide. Please note# This is a separate registration. The goal of the IN-BOX OPEN is community participation- help one another push that little bit extra, have some fun and achieve together.Add in some light hearted banter and a party at the end. Points will be awarded throughout the weeks based upon the following: ATTENDANCE: +1 Points – Every member of a team that completes an Open workout at Coastal CrossFit each week earns one point, regardless of ability. Maximum one point per athlete per workout. This goes for RXD and Scaled competitors. TOP 3 ATHLETES: +1 Point – Every male AND female member who places among the Top 3 at Coastal for each workout (RXD only) gets an extra point for their team. TOP MASTERS ATHLETES: +1 Point – Masters Athletes (45 +): male AND female member who places among the Top 3 at Coastal for each workout (RXD only) gets an extra point for their team. TEAM SPIRIT:+ 5 Point (team) – Spirit: The team with the most noise, pride and PRESENSE each week will receive 5 bonus points. This includes spectators- bring your pom poms. MOST INSPIRATIONAL:+5 points (Individual) – This will be awarded based upon the athlete who provides the most inspirational achievement. This is not based upon athletic ability. BEST DRESSED TEAM: + 5 PointsBEST DRESSED INDIVIDUAL: +5 Points +5 Points (bonus)- 4th workout (Mystery workout). ONE OFF POINTS: TEAM CHANT/SONG/DANCE: + 5 points for each team that participates. BEST SONG/CHANT/DANCE: +BONUS 5 Points for the best song/chant, etc. Get your A GAME ON!!! Work with your TEAM and LET’s HAVE SOME FUN!!! WORKOUTSIn 2021, the Open will have three workouts (one workout per week). We have a BONUS event planned, which may take place up until a week after the last workout. Throw down times will be Friday afternoon and Saturday morning.We will have two athletes go head to head each week (on Friday). Our main event will be Saturday mornings 7am until finish. For those unable to make these times we will schedule in appropriate times (talk to Marie). The Cost of the IN BOX OPEN will be $15 per head. This will cover the costs of the event, prizes, etc. FUN, PRISES, COMRADERY, HARD WORK, LAUGHS and MORE FUN!!! Are you in????