A. EMOM x 10 minutes
Snatch (Increment in load)
EMOM x 7 minutes:
1 Snatch (Heavy/repeatable – maintain load)
B. Partner workout:
YGIG, minute on/off
Row 3km
Bike 6km
Ski Erg 3km
Photo: Chloe’s support crew at @alpha_crossfit_
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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).
A. Choose one of the following formats:1. EMOM x 10 minutes:Gymnastic Pull * *Choose your own movement and repetitions. or,2. Five rounds, on a 2:30 cycle:Gymnastic Pull *(0-2:30-5:00-7:30-10:00 minutes)*Choose your pull movement.Pull-ups (Strict, Kipping, C2B), Muscle-ups (Bar or Ring) B. Partner workout:Increment for 10 minutes:Burpee Box Jump Over (1-2-3-4-5…)* *YGIG format. Both partners to complete the same number before progressing on. Photo: Dob. For those checking the whiteboard you would have noticed Dob’s name at the top of the leaderboard most days. Super dedicated to improvement it is great seeing you moving from strength to strength and even better your humble attitude in all of your achievements.
