For time:
50 Burpees
50 Toes to Bar
50 Deadlifts 100/70kg
50 Toes to Bar
50 Burpees
Photo: Nina OHS. We love having Nina & Brad back in the box, and also Nina’s dedication to working her weaknesses. We are looking forward to seeing the results of your hard work. Watch this space.
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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).
Every Friday afternoon we have an Open gym session that runs between 4.00-5.15pm. This is a non structured class where we encourage you to get away from the more common movements and formats you may encounter in our structured classes. Here are a few ideas of how to use this time: Field Work/Odd Objects: Some of the strongest people around have never touched a barbell yet they are extremely strong due to the fact that they have lifted real world/awkward/odd objects their whole life (think farmer strong). There are many exercises that help to build this type of strength such as heavy farmers carries, sandbag work, prowler pulls and pushes, yoke carried, heavy overhead carries etc. If you’ve never experienced the prowler before then you’re in for a treat! Rope climbing: Rope climbing provides a great strength and cardio building workout. Don’t be daunted by this exercise – just like anything rope climbing is progressable to suit almost any level of ability. If you would like to climb the rope, just see myself or Marie and we’ll instruct you on how to climb safely. Boost your ego: You might feel like you’re due for another date with Fran. Everyone needs a bit of an ego boost from time to time – it reassures us that we are getting somewhere. Why not grab a friend for motivation and go head to head. One on one attention: Marie and I are always there to help with workout ideas or to give more individual attention than you may be able to get during a structured – this is a great opportunity to do some Olympic lifting under direct supervision. Work a weakness: If you’re a regular at Open gym then you might be surprised to see how much progress you can make with a couple of Friday’s worth of specific focus on a weak area. Chris.
