Please note that we are validating workout 14.5 between 7-9am tomorrow. Please feel free to come in for a workout if you’re not involved with the Open.
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CrossFit KIDS – Starts Tuesday 1Oct
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 Challenge
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).
WOD: Wednesday
The hard work is done, now time for the fun!! The Saliba’s are heading off to the USA today. We are super excited to see both of the kids compete at the highest levels. We will provide links to the CrossFit Teen Games so you can all share this journey. Thank you all for your ongoing love & support. Please note there will be only one afternoon session today: 5pm-6pm.Mindbody has been amended to reflect this. Note: We have aimed to minimize disruption of training however we have had to cancel some sessions due to unavailability of coaches. These dates include: 2nd September – Only 6:30am & 9:15am sessions will run (all other sessions cancelled).3rd September- Cancelled 5:30am. Tabata (8 rounds 20sec work/10 sec rest) Echo Bike (Cal)Rest 1 minuteToes to Bar Rest 1 minuteRow CalRest 1 minuteBurpees *Record total reps/calories for each movement and Grant Tally.