A. Front Squat 1RM
B. Partner workout:
Ascend as far as possible in 10 minutes:
100m Row
200m Row
300m Row … etc.
*YGIG
or 200m Bike
400m Bike
600m Bike… etc.
Photo: Nothing like celebrating and sharing birthday burpees with friends!! 100 minus your age – WHY? WHY NOT!!! We all plan on continuing to celebrate our birthdays each year with burpees- Lifelong fitness/wellness is worth celebrating!!!
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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).
*Please note that this is the same workout as the Online crew. Please jump on board for some accountability, guidance and banter! All ZOOM Links are available on our Coastal CrossFit Members Facebook page – See you soon: Warm-up:3 rounds of30 sec. skip10 x Sit-up & Reach (with backward roll/knees to chest)30 sec. Samson Stretch (per side/pulse hips) then, 3 rounds:Downward dog + ankle mobility 10 x Iron Cross10 x Scorpion Workout:For time:500 Single Skip100 Mountain Climbers50 Toes to Kettlebell/DB/Barbell/Rock400 Single Skip80 Mountain Climbers40 Toes to Kettlebell 300 Single Skip60 Mountain Climbers30 Toes to Kettlebell 200 Single Skip40 Mountain Climbers20 Toes to Kettlebell 100 Single Skip20 Mountain Climbers10 Toes to Kettlebell *Scaling/notes: Don’t let the big numbers scare you in this workout – these volumes are well within most of your capacity. If you have concerns, reverse the order and work to a cut off eg. 10 min. You can always do it twice if you feel like you over-scaled it.The most potent part of the workout will be the T2KB (use any object you like to anchor your hands). If this is a weaker area, you can reduce the reps and/or range of motion (eg. work to 90 degrees).*Advanced athletes may opt for 150-120-90-60-30 double-unders. This will reduce the overall time (possibly) but will certainly add intensity. *Photo: Our first Zoomers- awesome work crew. Special mention of Josh, Elise, Amanda & Kyra who completed at 5:30am starting in the dark and the rain.
