WOD: Wednesday

WODs October 11, 2022

A. Back Squat 5×5

B. For time:
30 Goblet Squats 22.5/15kg
30 Alternating lunges 22.5/15kg
30 Air Squats
Run 200m
20 Goblet Squats 22.5/15kg
20 Alternating lunges 22.5/15kg
20 Air Squats
Run 200m
10 Goblet Squats 22.5/15kg
10 Alternating lunges 22.5/15kg
10 Air Squats
Run 200m
Compare to last time here

Photo: Welcome to Aline. Joining us a few weeks ago her positive attitude and coachability has already allowed her to see great results. Keep up the great work. We are so excited to share your journey.

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: Friday

A. 1. Muscle Snatch + Hang Power Snatch + Hang Squat Snatch2. Power Snatch + Hang Squat Snatch3. Squat SnatchBuild in weight on level 1 until the muscle snatch becomes limiting, then move on to level 2 until the power snatch becomes limiting, then build to a heavy squat snatch. B. Back Squat 5×5 Photo: Leanne. Thank you for always being a great source of inspiration with business but also for personal growth. You make me realize we are all capable of so much… so be brave and back yourself.