*If you’re looking for some great momentos from Clash on the Coast, please check out Michael Coppola’s Facebook Page for some awesome photos – Clash on the Coast Photos.
A. Back Squat
3 x 5 @ 80%
B. Bench Press
3 x 5 @ 80%
C. Death by Burpees
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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).
During COVID lock down we witnessed the benefits of incorporating ROMWOD into our programming and wanted to maintain and improved upon it. We are excited to now have a dedicated ROMWOD area upstairs and we encourage you all to make the most of it. This service is free to our members. Regardless of your training goals incorporating additional quality mobility sessions into your week is going to pay dividends. Here are a few ways we plan on utilizing the area: Incorporated into our program- To ensure everyone achieves benefit we will be incorporating shorter ROMWOD in a couple of times per week following the WOD. Open during session times- Needing a recovery day- Rather than just taking the day off come on in for a ROMWOD session. Pick 1-2 shorter ROMWODs or a longer one if you have extra time. REST DAY Thursday– (International CrossFit Rest Day). If you were planning on taking a rest- A longer ROMWOD is always programmed for Thursday. Grab a friend and head upstairs. We will record how often individuals are using this new service so we can measure the success of including it into our program. We request you aim to complete at least 1 additional ROMWOD session per week. Please book in (not necessary) but it may encourage others to join you.
