A. Power Snatch + Hang Squat Snatch + 2 Overhead Squats
B. Five rounds for load/time:
Run 180m
5 Squat Snatch *
*Choose your own load- heavy singles
*Maintain load across sets.
12 minute time cap
Photo: One of the sweetest photos ever 💕
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Before the weather cools down let’s get outside and have some fun with a BEACH WOD. When: Saturday 12th AprilTime: 7:30am. Where: Meet at Minkara Park (refer map below).This is the street running adjacent to BFresh. Check out the MAP below.
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.
Everyone has indulged over the festive period so we thought now is the opportune time to get back into control. Most people are back to training but is your nutrition on track? We will be hosting a Nutritional presentation on Wednesday the 27th Jan at 6pm (This will take the place of the WOD). Regardless of your nutritional goals this presentation will help you towards achieving results. This is a free presentation and we encourage you all to come along. Experience has shown us that most people commit throughout a challenge and possibly a short time after, however 6-12 months down the track all appears to have been forgotten. This Challenge is aimed towards healthy sustainable, life long change. Your Challenge: We will kick off a 4 week nutritional challenge with an initial focus on the balancing of Macro nutrients (Protein, Carbohydrates & Fat) and portion sizing (The Zone Diet). During this presentation you will assess your current nutrition, learn how to obtain correct balance in your meals (using zone blocks) and the correct portion size for your body size and activity level. Rules for the challenge will be established. This will follow with a Q&A session. We want you to succeed and are constantly reviewing our services and practices in order to help you achieve. We understand that many of you are looking for further accountability in regards to nutrition. For an additional fee of $10 per week (for 4 weeks) we will be providing a more personalized service. – We will be completing a initial weigh in and photo (optional but highly recommended). – Group session meeting at 8am each Saturday. During this session we will expand into quality of foods and nutritional content aimed at continued improvement towards better health following with Q&A. Members can discuss issues, share ideas and recipes. (For members that can not make this session alternate arrangements can be made). – Following the group session we will complete your weekly weigh in and photo (We feel this may help keep more of you on track in regards to body composition goals, including weight loss and gain). – Additional guidance will be provided upon request. We hope to see you all there and look forward to the long term results.
