WOD: Thursday

WODs July 5, 2023

A trip down memory lane:
Only our very first members will remember this one (Chantal). This is one of my earliest CrossFit memories. After what felt like 100 no reps on my overhead squats I had tears streaming down my face as I stripped back the weight and continued to get no reps. I don’t think I spoke to Chris for a couple of days after this. The pain was real – after 14 years I think I am ready to go again. Chantal we need to do this one together.

‘Air Force’
For time:
20 Thrusters 42.5/30kg
20 Sumo Deadlift High-Pulls 42.5/30kg
20 Push Jerks 42.5/30kg
20 Overhead Squats 42.5/30kg
20 Front Squats 42.5/30kg

*4 Burpees at the start of each minute

Photo: Mark M- It is awesome having this legend back in the box. Your consistency has been great!!

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).

chris

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