WOD: Tuesday

WODs May 2, 2022

Snatch waves:
Using the below % calculated from your 1RM.
50-55-60%
55-60-65%
60-65-70%
65-70-75%
70-75-80%
75-80-85%
80-85-90% (x 3 cycle)
*Please come in with your numbers planned out.
This session requires you to know you numbers, and to work with intent.

B. Optional (to be completed in front room or upstairs):
10 rounds for max calories:
30sec on/30sec off
Row
Bike
Ski Erg
Air runner

Photo: Kim. She is so humble but I could not be prouder of what this amazing women continues to achieve. Thank you for the inspiration Kim!!

chris

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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).

WOD: Tuesday

A. Work to an 8RM DB Shoulder Press (20 min) *Be sure to do at least 4 heavy sets in the process. B. Three rounds for reps of: 1 min. Pull-ups 1 min. Parallette Shoot Through 1 min. Ball Slam 1 min. Plank Post max load and reps to comments. Video: Tough Mudder Incident.

chris

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WOD: Tuesday