The CrossFit Open announcement is today!!!
This is the best time of year. If you haven’t yet signed up for the IN-BOX Open you still have time – Click HERE for details.
For completion:
Run or Row
180m
Rest 1 minute
360m
Rest 1 minute
560m
Rest 1 minute
860m
Rest 1 minute
560m
Rest 1 minute
360m
Rest 1 minute
180m
*This format can have various approaches depending upon the individual/training, etc. Options will be discussed during the brief.
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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 August/September is to achieve a minimum of 4 days training per week, each week. Individuals that achieve this (starting tomorrow Friday 16th August – 30 September) will have their names placed in a hat and one person will be drawn out at random to a receive a Coastal CrossFit Shirt. 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).
A. 10 min. to work up to a heavy Turkish Get-up (see video). B. EMOM x 20: Min 1: Run 200m Min 2: TGU Right Min 3: Row 200/180m Min 4: TGU Left Notes: The Turkish Get-up should be heavy relative to the time you’ve got to complete it (1 min.) and the amount of fatigue you’ll experience during the workout. As I always say, pick a weight that leaves a little doubt about getting through it but don’t go so heavy that you’ve got zero chance.
