A. EMOM x 10: 2 x Gymnastics Pull
*Pick the hardest movement you can maintain.
B. For time:
10 Pull-ups
Run 200m
10 Pull-ups, 10 Push-ups
Run 200m
10 Pull-ups, 10 Push-ups, 10 Squats
Run 200m
10 Pull-ups, 10 Push-ups, 10 Squats, 10 Burpees
Run 200m
10 Pull-ups, 10 Push-ups, 10 Squats, 10 Burpees
Run 200m
10 Pull-ups, 10 Push-ups, 10 Squats
Run 200m
10 Pull-ups, 10 Push-ups
Run 200m
10 Pull-ups
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Click here – I AM READY!! The scariest part of making change is taking your first step, however once you do you will be rewarded immensely. When you enter our doors you are greeted by the most amazing community. We are of all ages (age 12 -74 years young), athletic abilities (Absolute beginners to advanced), shapes and sizes (big, small and everything in between), BUT we have a common goal that brings us together – we work towards better health and fitness and leading our best lives. If you are in our gym (box) everyone in our community is cheering for you!!!If you are ready to take your next step towards better health and fitness? Our 5:30pm session (Monday to Thursday) is the perfect place to start! This class is suitable for anyone new to CrossFit. Our experienced coaches will make you feel at home as they guide you from start to finish. All you have to do is book in and turn up!! Regardless of your training history, our goal is to build your abilities and confidence assisting you towards better health and fitness. Don’t hesitate – come and join us for a FREE TRIAL SESSION.To get started click here – I AM READY!!
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).
We are proud to announce the athlete of the month is KELLY!!! It is amazing to think about what this women has achieved in the past year and a half. When Kel started with us, training was a fairly new concept to her. We saw it as our goal to get her to understand the benefits of regular training and most importantly feeling the benefits of improving health and functionality. Kelly is a huge success story for us and it is situations like hers that give us passion to assist individual in their health and fitness journey. By no means has it been an easy road for Kelly. When starting with us Kelly’s fitness and functionality was lacking- walk/runs took it out of her and she needed assistance to complete a restricted range of motion squat. Celebrating the small achievements along the way is important and keeps motivation going. Through COVID technology restrictions meant Kelly wasn’t able to join our Zoom sessions. You could understand if this resulted in a lack of motivation, however Kelly continue to train (often on her own) and send through her results keeping her on track. Take the time to look back and see how far you have come.Through hardwork, consistency in training and focus on nutrition and becoming a better version of herself Kelly has made huge accomplishments this past while. Some of these include: Run 3.2km, Front Squat with barbell, Body weight lunges, 32.5kg Clean. THESE ARE LIFE CHANGES!!!Increasing functionality – The change in the quality of daily life and longevity is chalk and cheese and it will only get better.As always, we educate to treat training as a part of your lifestyle (not an optional extra) consistency is key. Kelly we could not be prouder of how you have embraced CrossFit and the long term benefits you are going to continue to see. Keep doing exactly what you are doing – the rewards are endless. Kelly will receive a gift pack including a treatment from Body Mechanics Myotherapy (thanks to Aden) https://www.facebook.com/bodymechanicsmyotherapy/a B-Fresh voucher and a chosen True product thanks to Maverick Strength and Conditioning Equipment. We asked Kelly a few questions read below to get to know Kelly story. What made you start CrossFit?Heather is the reason I started CrossFit. She had been telling me how I should come check it out and that I would love Marie. Initialy I felt too intimidated, so I made up excuses not to go. In the end, Heather had pretty much challenged me. So, I went. 18 months later I have not looked back.What are your favourite CrossFit moments?I really enjoy when we are collectively laying on the floor, after a really brutal workout, gasping for breath. I love that sense of achievement and not being alone in that moment.What are your other passions in life and how does CrossFit help (if it does)?My family is my passion! Going to CrossFit on a regular basis help’s me to regulate myself. It gives me the ability to cope with the challenge’s life sometimes throws my way. I have been told ” I am more manageable when I go to CrossFit”. What does Coastal CrossFit mean to you and how has it impacted you?Coastal CrossFit is my therapy! It is literally my antidepressant. It helps improve my mental well being and my ability to cope. I feel Marie, Chris and Mark offer a holistic approach to fitness and well being. I love that its more than just working out. It is about the whole picture. The sense of community keeps me coming back, the support and encouragement is a powerful motivator. What is your most memorable achievement?My progress with my squat! Achieving a 10kg goblet squat then moving onto the tech bar for the front squat. It has been really hard work for me. What is something that most people don’t know about you?I have a fiery temper and a mouth like a sailor. (We haven’t seen this yet, even through the hardest of WODs).
