WOD: Monday

WODs June 12, 2022

Happy Monday everyone!!! The cold snap has definitely hit and we have seen a decline in some of our classes. Remember all you need to do is get to the box and we will have you warmed up and ready to go – guaranteed you won’t regret it!!!
Hope to see all of our regular crew at their regular times.

Complete as many rounds as possible in 20 minutes of:
30 Second Handstand Hold
30 Second Squat Hold
30 Second L-Sit Hold
30 Second Chin over bar hold

Photo: Kim – For those that don’t know our Masters athletes Kim & Deb will be heading to Melbourne for the next stage of the Masters League this October. We could not be happier for them!!!
Thank you to Grant Williams @grant_a_w

chris

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CrossFit KIDS

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 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 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).

WOD: Tuesday

A. 15 minutes to achieve: 1RM Snatch 1RM Clean & Jerk Lateral Burpees (over barbell) *Your score is the total of your best snatch, clean & jerk and burpees (worth 1kg). Use your time how you see fit for best score. *You may not warm up with anything heavier than an empty barbell before time starts. *Snatch and C&J may be any style. B. 3 x Max effort L-sit (3 min cap) Post score and total time to comments.