WOD: Monday

WODs January 22, 2023

A huge thank you to our awesome Coaching crew- Danielle, Luke & Dob for covering the sessions last week so we could have a family holiday. Thank you to so many members who sent through messages letting us know how great our coaches are. It is amazing to be able to step away knowing you are so looked after.
We had a the perfect holiday and are ready to get back into it!!!

In preparation for the CrossFit Open which kicks off at the end of February we will be working through some of the previous open WODs.

Open 20.2
AMRAP in 20 minutes:
4 Dumbbell Thrusters 2 x 22.5/15kg
6 Toes to Bar
24 Double-unders

Score= total repetitions completed.

Intermediate: 15/10kg
Beginner : Reduced load, 6 Hanging knee raises, 24 single-unders

Photo: Thomas. It is great to have him with us again after a bit of a hiatus. Thomas has trained acrobatics from a young age. His gymnastics is absolutely amazing to watch!! We are so excited to couple his gymnastics with a barbell – watch this space!!!

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: Monday

AMRAP in 20 min: 7 Burpee Pull-ups (12″ above standing reach) 14 Box Step Overs 24/20″, 22.5/15kg 21 Kettlebell Swings 24/16kg

chris

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WOD: Monday