A. Work to a heavy Squat Clean
B. “Elizabeth”
21-15-9 reps for time of:
Squat Clean 60/42.5kg
Ring Dips
Compare to last time here
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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!!
CrossFit KIDS
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 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).
Prizes for 13.3
Week three is in the books and with another batch of inspiring performances behind us it’s time to announce this weeks prize winners. Congratulations again to Tess Napper for taking out the prize for highest ranking athlete. This is Tess’s 2nd top rank award and is looking good to take out the overall – keep up the great work Tess. This weeks Spirit of the Open award goes to Tanya Murray. As a bit of background for those of you that may not know Tanya very well, she is about the most humble and ego free person we have in our gym. Tanya is the sort of person that turns up and goes about her business with a minimum of fuss and is consistently positive and encouraging to everyone around her. To top all of this off, she turned up to training last Thursday afternoon after the announcement of 13.3 and got her first ever ring muscle up and then came in the next day and managed to bust one out at the end of 150 Wall Balls and 90 Double-unders in spectacular fashion (one arm transitioned, one didn’t and she still manged to save it). In typically humble form, Tanya then finished the WOD without wanting any attention and continued on counting and cheering for her team mates. Awesome. Congratulations also to Chris and Marie who were ranked 1 and 2 but are ineligible for prizes.