LIVING BETTER CHALLENGE: CHECK IN 6:00pm
Please note: The 5:30pm will be coached until 6pm.
A. Five Supersets:
Bench Press 8-10 reps
Pendlay Row 10-12 reps
*Rest as necessary between rounds.
*Maintain weight across sets
Compare to last time here
B. Optional:
3 Rounds:
Max Push-ups
Max Ring Rows (Feet elevated)
*Rest between efforts.
Photo: Nata. Overhead squats X 5 @75kg.
Awesome work Nata!!
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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 August/September is to achieve a minimum of 4 days training per week, each week. Individuals that achieve this (starting tomorrow Friday 16th August – 30 September) will have their names placed in a hat and one person will be drawn out at random to a receive a Coastal CrossFit Shirt. 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).
*Please note the gym is closed for ANZAC Day. A. Back Squat 3 x 5 (add 2.5kg to last time) B. Three rounds for reps of: 1 min DB or KB Thrusters 1 min Plank Hold 1 min Rest *plank must be UB for rx’d Post load and reps to comments.
