For time:
1,200 meter Run
63 Kettlebell Swings (1.5/1 pood)
36 Pull-Ups
800 meters Run
42 Kettlebell Swings (1.5/1 pood)
24 Pull-Ups
400 meters Run
21 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups
*Check out the attached video: It was almost 10 years to the day between Chris winning Diane at Regionals and Chloe winning Strongman Diane at the Torian Pro!
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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).
*Please bring long socks if you are rope climbing. For time: 5 Rope Climbs 30 Fat Bar Shoulder to Overhead 50/35kg 30 Kettlebell Lunge 2 x 24/16kg 30m Sled Push 40/20kg(+sled) 30 Fat Bar Deadlift 50/35kg 30 Burpees (jump & touch) 30 Ball Slams 12/9kg 30 Shuttle Runs 10m 30 Toes to Bar *Perform in any order but you must complete the entire reps of the movement you’re on before proceeding. *Don’t stress if you can’t/don’t want to climb the rope – there will be an alternative!
