WOD: Tuesday

WODs August 7, 2023

“Snatch” Working with a partner
A. EMOM x 4
3 Snatch (Light – warm up load)
EMOM x 4
2 Snatch (Build in load)
8-15 minutes
2 Snatch (Hold heavy repeatable weight)
Alternating with a partner.

B. Three rounds:
10 Dumbbell seated strict press
*Seated L-Sit position.
Position is key!!!

Photo: Congratulations to Jo, being awarded her 750CLUB Shirt. Jo has been frequent and consistent in her attendance since starting with us in Feb 2019. It is great to look back and see what you have achieved. We look forward to sharing your future achievements with you.

chris

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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).

WOD: Wednesday

Warm up:Run/Row/Skip/Bike 2 minutes 3 Rounds of:1 Push-up2 Sit & Reach3 Squats1. 10m Bearcrawl2. 10m Spiderman(Alternated rounds until you have completed 3 rounds of Bearcrawl & 3 rounds of spiderman). 5 x 5 Broadjumps (start small > Bigger jumps each round)5 x 5 Burpees (efficiency then build in speed) Workout:AMRAP in 20 minutes of:Broadjump 20mBurpees (Match no. of Broadjumps. Eg. 10 broadjumps = 10 Burpees)Bearcrawl 20m Scale: Reduce distance I.e. 10 m (Aim for more rounds)Avoiding dynamic loading = complete lunges or step-ups in place of broadjumps and choose a relative number of burpees. Photo: Times like this get me all sentimental. I love this selfie of Rob & Kimberley. This awesome couple have been a huge part of our life and community since joining Coastal CrossFit in 2012 – celebrating their engagement, wedding, the birth of their kids and so much more. They bring a smile to my face everyday- thankful to have Zoom to keep our community together.