*Please don’t forget that your 16.4 scores need to be logged by 10am Tuesday.
Five rounds for reps:
Bench Press
Pull-ups
*Rest as necessary between rounds.
Comments are closed.
More Stories
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 August/September is to achieve a minimum of 4 days training per week, each week. Individuals that achieve this (starting tomorrow Friday 16th August – 30 September) will have their names placed in a hat and one person will be drawn out at random to a receive a Coastal CrossFit Shirt. 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: Tuesday
We hope you had a great Christmas with family and friends. Now it’s time to get back into it. 10 rounds for completion : 1 round of Cindy: 5 Pull-ups 10 Push-ups 15 Squats Run 200m Scale rounds and reps to keep flow of movements. If you don’t have a pull-up rig head to your local park for this one. Have fun!!