EMOM x 30 minutes:
Min 1: Row 200/180m, Echo 500/450m
Min 2: Max Shuttle Runs x 10m
Min 3: Rest
Min 4: Double-unders x 50
Min 5: Max Burpees
Min 6: Rest
*Advanced athletes scale up to Drag rope double-unders (30-50reps)
*Alternate between Row/Echo Bike
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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).
Come and join Dob & Luke for a fun Team Workout. Team workout (Teams of three)Ten rounds for time:3 Wall Walks6 Deadball over shoulderRun 100m *Each partner starts on a different station and rotate through in order. All members must complete their movement before advancing to the next. * Choose a weight (Deadball) that allows for repetitive movement. Photo: Greggy smashing out wall walks. It is amazing to see what an extra year and hard work can do. Awesome work Greg!! Photo courtesy of Grant_a_w. A huge congratulations to our Masters the have made the next stage for Masters League – Greg, Deb, Brad, Michael Walsh, Bodo. Maybe more to come…
