For time:
3 rounds of:
5 bar muscle-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
5 bar muscle-ups
5 cleans
*70/47.5kg
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Welcome Chloe Saliba KIDS/TEEN Coach
We are beyond excited to welcome Chloe Saliba to our CrossFit Kids & Teens Coaching Team! Chloe’s CrossFit journey began at the age of 5, and since then, she has dedicated herself to refining her fitness, skills, and strength. Her hard work and passion have led her to extraordinary accomplishments, including competing in the Teen CrossFit Games in 2024, the Olympic Weightlifting World Championships in 2023, and proudly representing at the Commonwealth and Oceania Weightlifting Championships in 2023 and 2024. Chloe’s love for CrossFit extends far beyond competition. She is deeply committed to helping athletes of all levels—whether they’re just starting or striving for advanced goals—embrace health, fitness, and functional movement. She believes in CrossFit as a tool for enhancing quality of life, building confidence, and promoting longevity. Chloe’s positive energy and dedication to empowering others make her a fantastic addition to our coaching team. Whether you’re new to training or a seasoned athlete, Chloe is ready to inspire and guide you on your fitness journey. Welcome to the team, Chloe! We can’t wait to see the incredible impact you’ll bring to our community.
New KIDS Program
We are excited to be expanding our Coastal CrossFit KIDS/TEEN program and would love your input regarding our timetable and attendance – Please complete our form here. 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.
Live Life the Way You Want to Be Remembered
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Please find the festive timetable below.I am hoping that this timetable will provide times to allow everyone to continue to train over the festive season.Note: Each session will be both the WOD, and Open Gym.WOD: Commences at the start of each time I.e. 6:30am & 4:30pm. OPEN GYM: You can come in anytime throughout the hour and half time slot. Come for 20minutes or the full time. This is a flexible session to encourage everyone to maintain consistent training over this time. Please note: There will be no PM sessions on the 27th December.
Tips & Strategy: 14.3
General: Spend some time sorting out your strategy before you hit this one – this is obviously going to fry your posterior chain so plan to hit this one once only. If you must have a second go – plan it out so that you have the maximum time between efforts possible to aid with recovery and make sure you do your post WOD recovery work. Get your equipment in order – making a mistake in weight or loading is totally avoidable and shouldn’t happen if you have your equipment laid out in a logical order. Have a friend standing nearby to prompt you if need be, but don’t make mistakes here. Pace it out appropriately. If you use 30 seconds for each set of box jumps and about 2 seconds per rep for each deadlift for the first few rounds, this should give you some idea of the time it will take you to get to the hard stuff. From there try to pick some benchmark numbers in the sets of deadlifts that you know you’re going to have to break and try to stay consistent on the box until the time is up. Avoid pulling singles on the Deadlift – the first deadlift in a set is typically the hardest, especially when you’re fatigued. Even when performing strict reps, there is still quite a large advantage to the rebound of the plates from the floor vs. pulling singles – take advantage of this within the boundaries of the rules. I would avoid pulling singles unless it was a last resort. Check out our videos on the box jump and deadlift. The box jump specifically details the time differences between the various box jump methods. Box Jump: I would strongly suggest playing around with the different options available (step-up/down, jump-up/step-down, jump-up/jump-down) and be prepared to transition through a combination of movements throughout the workout depending on the state of fatigue you are in. For example, you may want to start with rebounding box jumps but I wouldn’t hesitate to use one of the other methods if it meant the difference between forward progress and rest. Remember that the fastest box jumps are only an advantage if you can get to the barbell and continue to function. If a really fast set of box jumps leaves you blowing so hard that you can’t pick up the bar – it then becomes counter productive. Deadlift: Wear a weight belt from the start – don’t wait until your back is fried. I suggest to use any legal supportive equipment that you feel will give you an advantage. Don’t be a hero and not wear a belt just because your favourite elite CrossFitter doesn’t wear one – chances are you are not elite. This will be especially important if you decide to have a second go. Use and alternate or hook grip – save yourself from forearm fatigue. There is nothing more frustrating that having a body that’s ready to keep on going but having arms that can’t hang onto the bar. Using an alternative or hook grip will take some of the work off the forearms. Don’t get lazy – you’re lower body is going to be full of lactic acid in this workout which can cause athletes to make decisions that they normally wouldn’t. Be disciplined and don’t get sucked into the stiff legged deadlift to try and save your quads – this will transfer the work to the lower back and once that is fried you might as well lay down. Keep an eye on the site for updates after I’ve had chance to watch more athlete do the WOD.