In 35 minutes complete:
Three rounds of the following, each for time:
A. 20 calories Bike
15 V-ups
20 Push-ups
Rest
B. 20 calories Row
15 Toes to bar
20 Pull-ups
Rest
*Score = Total work time.
Use 35minutes anyhow to achieve your overall best work time. Must alternate between A & B.
Photo: Congratulations to Lewis on his personal best Front Squats. It is great to see everything coming together for you. Keep up your great work!!!
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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).
The crew at Coastal CrossFit are excited to announce the addition of a new service for 2015 – Coastal CrossFit Online. We realise that there are lots of CrossFitters out there who have access to their own equipment that may not be able to afford or justify the expense of a full time CrossFit membership. While we love the grass roots approach (this is where we started) we also realise that athletes in this situation often don’t progress as well as they could as they don’t have the guidance of a structured program and the feedback of an expert coach. To fill that void we have created Coastal CrossFit Online. How does it work? There are two levels of programming available through Coastal CrossFit online – GPP (general physical preparation) and Competition. Once you have chosen which level of programming you will receive your weekly training (via Google Docs) with guidance on strategy and scaling. You will be expected to fill this out in detail so that we can monitor and give written feedback on your progress (monthly). Additionally, and what we believe is the most valuable feature of this service, you are entitled to receive feedback on 10 videos per month (via email, Facebook or YouTube) where we will give you specific feedback on areas you need to work on such as the Olympic lifts and gymnastic movements. Why would I pay for this service when there are already numerous freely available programs to follow? The big difference is that we provide written and video feedback on your progress. You could be following the “best” freely available program in the world but if you don’t have someone to give you advice on strategy and to identify faults in your movement, you’re only Who provides the programming and feedback for Coastal CrossFit Online? Chris Saliba – 3 time CrossFit Games Australian Regional competitor (2010, 2011, 2012), 2013 Queensland Weightlifting Champion (under 69kg) and ex Royal Australian Airforce Physical Training Instructor is in charge of providing your programming, guidance on strategy and scaling and detailed feedback on your video submissions. Chris has been CrossFitting since 2007 and has programmed and coached himself to successes mentioned above. In addition to his competition experience Chris is a level 2 CrossFit Trainer along with having completed CrossFit Gymnastics, CrossFit Olympic Weightlifting, CrossFit Football the Level 1 AWF Weightlifting Coaching Course and various other courses and training camps related to CrossFit. How much does it Cost? The fee for Coastal CrossFit Online is $50.00 per month. This is extremely cost effective when you consider the time and effort that we take in responding to your video submissions each month. If you submit the 10 videos per month that you are entitled to, you are literally paying just a couple of dollars per submissions to receive feedback from an expert coach. This works out to be a fraction of the cost of a personal trainer or a full time CrossFit membership but with comparable results. How do I get started? Simply shoot us an email (info@coastalcrossfit.com.au) to let us know you want to get started and we’ll be in contact.
