WOD: Thursday

WODs August 3, 2022

A. EMOM x 20 minute:
Minute 1: 5 x Deadlift
Minute 2: Gymnastic Push (Push-up/Dips/ HSPU)

B. Ten rounds for max calories:
30sec on/30sec off
– Bike or Row.

Photo: Chanel mastering the Overhead Squat.
What a day in the box yesterday as we retested our OHS (THE KING OF SQUATS) after a 6 week progression. We could not have been happier with the efforts over the past 6 weeks in improving quality of movement. The personal best were amazing, but most importantly the transference to all other movement. Well done crew!!!

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

We can not wait to open our doors to you all. We are anticipating an easing on restrictions in the next 2-4 weeks. Please assist us in being ready and ensure we adhere to guidelines, making this a safe space for everyone. Members please fill in our updated client details form asap (via Facebook members and/or email). Contact me if you have any issues. Warm-up:Run/Row/Skip/Bike 2 mins 4 rounds of:3 Kipping swings or 3 Sit & Reach3 Squats then, run 200m 4 rounds of:1 Kip swing, 1 Knees to elbow, 1 Toes to bar/ or 3 x Toes to kettlebell3 Goblet Squats, then run 200m Workout:10 Rounds for time of:Run 200m10 Toes to Bar/ Toes to Kettlebell15 Goblet Squats *Complete toes to bar if possible (reduced repetitions if required). Alternatively complete toes to kettlebell.*Choose a weight that allows for unbroken goblet squats. (Use a barbell if required). Photo: No rest for the wicked!! Danielle get some extra Sunday training in. Awesome work chic.