WOD: Saturday

WODs December 22, 2023

Strong Person Saturday (Carpark session)
Be sure to book in with Luke at 7am or 8am.

Use the session – Aiming for minimum of 5 cycles:
In teams of 3: rotate through the following:
Front Rack Carry (barbell) 4 x 15m
Farmers Carry 2 x 15m
Sandbag/Deadball Carry (In front of body) 4 x 15m

*Choose weights that are repeatable for each movement. Small adjustments in weight are allowed.
*Mandatory put down at turn around.
P1 completes carry, P2, P3 rest. Rotate through for each movement.

Photo: Christmas spirit makes heavy weights feel light. Awesome work Andrew. Thank you @GrantWilliamsPhoto

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).

WOD: Monday

A huge thankyou to everyone that attended our Family Fun Christmas Beach Clash- approx. 50 attendees 😀 and helped us celebrate at our Christmas function. What a night!!! Please share any appropriate photos on our members page 😀 REMINDER- We will be heading off for our family holiday on Tuesday. Some sessions this Wednesday & Thursday will be cancelled. Please refer to the timetable at the bottom. For time:Deadhang 2 minutesRun 560m50 Toes to barRun 560mPlank 2 minutesRun 560m50 Toes to barRun 560mHandstand Hold 2 minutes *35 minute time cap. This weeks schedule: Photo: Two little legends (Zak & Freya) who joined us for our Christmas Beach Clash (Family Fun morning). We are grateful to have amazing families. Parents focused on wellness, leading by example – no wonder we are surrounded by young legends like this!!