A. Overhead Squats RETEST (Block 4- Week 3)
5-5-5-5-5
B. Three rounds for time:
Sandbag front rack carry x 50m *
20 Alternating Dumbbell Snatch 22.5/15kg
30 Squats *(Adv 20 Pistols)
Photo: Deb hitting a PB 5RM Front Squats. Today marks the last day of our 12 week squat cycle. We have seen some amazing results for Back Squats & Front Squats. Be sure not to miss this last test day.
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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).
At home we will remember them:Lest we forgetWarm-up:Partner or solo run 1 minute out/back.Mobility- Ankles>Hips>Shoulders Alternate with a partner:Five cycle of:1x Pull-up/2 x Push-up/3 x SquatsRun 100m (High knees/Boots to Glutes) Join us for a hero workout.Partner “Murph”Run 1.6km (4 minutes out/back)100 Pull-ups200 Push-ups300 SquatsRun 1.6km *Both partners to complete the run.*Tag in/out and share reps between partners (in order of movement). Option 2:Individual.Run 1.6km (4 minutes out/back)then, complete 10, 15 or 20 rounds of:5 Pull-ups,10 Push-ups,15 SquatsRun 1.6km *This option provides an opportunity to complete appropriate repetitions based upon individual ability. This is a hard work: partitioning the repetitions makes this workout more achievable. Although we can not be together physically today we would like as many people come together to share in comradeship and community in honor of those that made the ultimate sacrifice. Please refer to the link to join in the Light Up The Dawn initiative.
