WOD: Monday

WODs July 23, 2023

GAMES/PIZZA NIGHT– Thank you to all that attended. We had a great turn out and the night was lots of fun. Once again I forgot to take photos, however many pictures are etched in my mind (most not resembling what they should have) 😀 Well done to Chloe’s team for taking the win for Pictionary, and it appears that Lloyd is taking the blame for Nata’s team for loosing, but at least he brought the laughs 😀
REMATCH shortly???

Five cycles for max repetitions of:
Unbroken Man makers *

*Increase push-ups on each rep.
*Choose a weight that allows you to complete at least 6 reps each cycle

Man Maker: 1 Push-up, Left Row, Right Row, Strict Curl, Strict Press.

Photo: Elyse has been on fire in the box. I can be assured she will be at Open Gym every Friday working her weaknesses. Everything is coming together because of your hard work and determination. Awesome work!!!

chris

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CrossFit KIDS

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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: Monday

A. Push Press 3-3-3-3-3 (From ground) B. Three rounds:20 Chest to Bar Pull-ups15 Shoulder to Overhead 60/40kg (Int 50/35kg) Photo: Congratulations to Russ, Cal, Lloyd, Luke O for competing in HYROX over the weekend. Shout out to Lloyd who has and continues to co-ordinate events and athletes to challenge themselves in various events (half marathon, HYROX & Fittest 3). Thank you 🙏

chris

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WOD: Monday