WOD: Wednesday

WODs March 7, 2023

For time:
Bike/Row 2000m/1000m
10 Strict Pull-ups
10 Dumbbell Strict Press
20 Kipping Chest to bar
20 Dumbbell Push Press
30 Kipping Pull-ups
30 Dumbbell Push Jerk
20 Kipping Chest to bar
20 Dumbbell Push Press
10 Strict Pull-ups
10 Dumbbell Strict Press
Row/Bike 1000m/2000m

*Start on Row or Bike and finish on the opposite machine.

Photo: Deb wall walks Open 23.3. One of my favourite moments during the Open. Deb fought with all she had to complete 23.3 RXD. With multiple misses she did not falter in attitude or perseverance. She trusted Dob, took coaching advice and achieved so much. Thank you Grant_a_w – I was hoping someone else was witnessing the same thing as me.
Proud is an understatement!!!

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: Saturday

BEACH WOD @7am Check out full details here Time to get outside and have some FUN in the SUN. Where: Meet at Minkara Park (refer map below).This is the street running adjacent to BFresh. Time: 7am