WOD: Friday

WODs April 20, 2023

Open Gym 4-5pm: Mobility/self care = You should know how to do majority of your own body maintenance. Learn how to use the rollers, balls, etc.

For time:
25 Deadlifts 100/70kg,
then,
Five rounds:
10 Power Cleans 60/40kg
15 Toes to bar
then,
25 Deadlifts 100/70kg

Photo: Congratulations to Deb who has just completed the online Oceania Throwdown. We could not be prouder as Deb challenges herself and continues to make huge improvements on all movements. Masters League competitors watch out- Deb it coming for you!!!

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: Wednesday

A. EMOM x 10: 30 sec. to complete: 20 Double-unders/max Toes to Bar B. EMOM x 10: 30 sec. to complete: 4 x 10m shuttle run/max box jump 24/20″