WOD: Friday

WODs October 12, 2023

Reduced session times:
5:30am – CANCELLED
6:30am, 9:15am – Danielle,
4:00pm & 5:00pm – Luke

A. Clean 3-3-3-3-3-3-3 (Build in load approx. 12-15 mins)

B. Partner workout
Ten rounds for time:
5 Front Squats (from ground) *
100 Single Skips

*Choose a weight that allows for unbroken reps
*Start with 1 partner on barbell other on skip, both partners to complete their movement before swapping.

Scale Option: 7-10 Rounds:
5-7 Front Squats/Goblet Squats (for quality)
Run 200m/100 skip

Photo: Partner training is great for providing additional accountability. Watching movement is also a great way for you to improve your movement quality. The more you watch the more you learn. Keep helping one another and in turn we all benefit.

chris

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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).

Getting started at Coastal CrossFit is easy – you don’t need to be fit or have any prior exercise experience. There are a couple of ways you can get started depending on your level of readiness to get going. Option 1: If you’re not quite sure what CrossFit is all about and would like to find out more before joining, simply give us a call or email and we can arrange a time that is suitable for you to come into the gym for a tour and a chat. You can also jump into some free trial workouts. Once your fears are alleviated, the next step would be to book an induction session – this session is compulsory to all new members who have no prior CrossFit experience and covers the fundamentals of getting started safely and effectively. The induction session takes about 1.5 hours and is included on your first months fees. Option 2: If you’re confident that you want to get started straight away then all you need to do is give us a call or email and we can schedule your induction at a time that is suitable. Why Choose Coastal CrossFit: – We are the longest running CrossFit gym on the Sunshine Coast. We’ve learnt a lot about how to run a CrossFit gym in that time and we think it reflects in the service we provide. – We have the most comprehensive timetable on the coast which means you have plenty of options to train even if you work long hours. – We have a program that is suitable for all abilities. We don’t push competition training on members who are simply looking for general strength and condition. – Most importantly, we have an encouraging and welcoming environment that will help you achieve your goals. Please take the time to have a look around our website and don’t hesitate to give us a call if you have any further queries with regard to getting started. To get started: $80 including your induction + 2 weeks of unlimited training. Phone Chris mob:0422 710 684 or Marie 0432710684, or email us coastal.crossfit.qld@gmail.com.au to get started.

chris

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