AMRAP in 20 minutes:
5 Deadball/Sandbag over Shoulder *
15/10 Push-ups
15m Walking Lunge
Run 180m
*Go as heavy for the deadball/sandbag over shoulder.
Photo: Chrissie. Moving from strength to strength. So proud of everything you are achieving, especially your improvements in your weightlifting. And you are only getting better…
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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).
We understand the demands placed on FIFO and/or roster workers. The additional pressures of long hours, being away from loved ones, and working under stressful conditions can all take a toll on an individuals physical and mental well being. Away from home it can be difficult to make positive choices after a long day, when many of your work mates are heading for a few drinks. We believe that regular (frequent/consistent) exercise is a huge part of maintaining good Physical and Mental health. It provides a positive focus whilst working away and creates a sense of consistency in life while away and at home. The benefits are endless but include: – Good Physical and Mental Health. – Social (Grab a friend to train with and keep each other accountable). – Positive focus and accountability. – Train at your convenience. – Consistency (doing something repeatedly regardless of location) – No equipment is required – Low cost We offer various packages which can be tailored to meet the needs of the individual, this can include one or more of the following: – Personalized programs and accountability whilst away (tailored around your available equipment or simply body weight movements if no equipment is available). – Training at our facility when they are home- under supervised/coached group sessions. – One on one coaching when at home. Options start at just $45 per fortnight (3 workouts per week x 2 weeks program). If you work fly in, fly out or have an unusual roster, please call us – we are happy to work out a training and payment schedule that fits your circumstances. Testimonial- I’m working away on a FIFO roster and I had asked Marie for a program for while I’m away. Marie has tailored the program to suit my every needs as the gym I have doesn’t have all the equipment and she works the programming around what is available to me. I’m also currently nursing a couple of injuries and I’m getting the best I can out of the program with what I am able to do! Marie is an excellent motivator and always following up on my results and keeping in contact with me to keep me on track! I’m very thankful that Coastal CrossFit offer the programming as being away is hard to train without one as I really wouldn’t have a clue what to train and when! So thank-you Marie for the amazing program!! – Lindsey Crane
