AMRAP in 30 minutes:
10 Burpees (onto weight plate)
15 Ground to Overhead
20 Alternating Lunges
Overhead carry 50m
*All activities performed with a single weight plate 20/15kg
Photo: Cam & Steven Fittest in the Yard comp. Well done guys!!
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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!!
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).
WODStock Recap by Luka Mudronja On the weekend we had five athletes represent Coastal CrossFit in the WODStock Competition Series. Madi, Meg, Renee, Mitch and Luka participated in The Broadbeach Bash. All of our athletes had an awesome day, we hit some PBs, placed highly in a few of the WODs and did really well overall. Thanks to our supporters who came down with us. A big thanks to Tess and Drew Napper who organised accommodation for the athletes in Surfers Paradise which made the weekend much easier for us. And also to Pauline and Kaz who came all the way down to support and encourage us. The event was run really well and the WODs were challenging. Mitch and Luka hit PBs in the 1RM Clean event, with 120kg and 125kg respectively. Renee, Madi and Meg lifted 80kg, 72.5kg and 55kg respectively in their last WOD of the day which makes their lifts even more impressive! After the 1RM clean, Mitch went on to place fourth in the ‘Clean Up’ WOD. Meg surprised all of us when she flew through the 21-15-9 WOD in the pool getting the top score out of our girls. She also completed her first competition ring muscle up in the chipper. Great work Meg!!! Meanwhile, Madi turned quite a few heads after she reverted to strict muscle ups when kipping just wasn’t working. Her troubleshooting helped her earn a 9th place finish! Renee came second overall in the chipper completing no less than 15 muscle ups! For the men, Mitch and Luka got the exact same scores on both the max calorie airdyne and the chipper that followed which was extremely frustrating as they fell just 2 muscle ups short of finishing. When it comes to the overall placing’s of the day we achieved some great results. Mitch improved on his previous 10th place result by finishing 8th out of 79 men while Luka finished 30th. Renee placed impressively too, finishing up 11th out of 44 women. Madi and Meg finished 21st and 25th respectively. Awesome effort everyone!!! Now we are all looking forward to the next WODStock event in Brisbane on the 22nd of November. We have a few athletes who were keen to compete as individuals again and it would be awesome to see some teams get involved too. Registration is open and there are scaling options available for anyone interested in registering. If you’re still unsure then you are more than welcome to come down to see what it’s like and support the athletes that will be competing. The WODStock comps have been a great day out for our CrossFitters and CrossFit supporters so far. Click here if you are interested.
