A. Five supersets:
Bench Press 8-10reps
Pendlay Row 10-12 reps
*Rest as necessary between rounds.
* Maintain weight across sets
Compare to last time here
B. For time: (Choose one of the following)
Row 2km/Ski Erg 2km/Concept Bike 4km/Echo 5km
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Our CrossFit KIDS Program will run over the school holidays- TUESDAY & THURSDAY 3:30-4:15pm (Ages 5-13)WEDNESDAY 3:30-4:15pm (Ages 10+) – Note: Ages 10+ can also attend Tuesday & Thursday sessions. Cost: $17 per session or 2 sessions per week $30 ($15 per session) About our KIDS/TEEN Program: Our Coastal CrossFit Kids Program is designed to inspire a lifelong love of fitness while building strong, confident, and capable young athletes. We offer two tailored programs: Benefits of CrossFit for Kids: Each session is programmed to suit all abilities, ensuring every child is challenged while having fun. Whether they’re just starting their fitness journey or looking to take it to the next level, Coastal CrossFit Kids is the perfect place to grow, learn, and thrive. Contact Marie on 0432710684 or email coastal.crossfit.qld@gmail.com for more information.
Bring you Christmas Cheers and get your JINGLE ON for the 12 Days of Christmas!!!Come and cheer the afternoon crew on and then enjoy some ice cold beverages, nibbles by the water. (From approx. 4pm for those that have already completed the WOD).Extra credit to those that arrive in Christmas attire. “The 12 Days of Christmas”1. Front Squat 50/35kg2. Power Cleans 50/35kg3. Hand Release Push-up4. Pull-ups5. Deadlift 50/35kg6. Toes to Bar7. Ball Slams 12/9kg8. Burpees9. Goblet Squat 22.5/15kg10. Dumbbell Snatch 22.5/15kg11. Shuttle Run (10m)12. Thrusters 50/35kg*Performed in the order of 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc. Compare to last time here.
