For time: Row 1000/900m 25 Burpees 3 rounds: 10 DB Snatch (alt.) 2 x 15m Overhead Carry LH/RH 10 DB Hang Clean & Jerk (5/5) 2 x 15m Front Rack Carry LH/RH 25 Burpees 3 rounds: 10 DB Snatch 2 x 15m Overhead Carry LH/RH 10 DB Hang Clean & Jerk 2 x 15m Front Rack Carry LH/RH 25 BurpeesPhoto: Lukey - officially sworn into the Army. Wishing you the very best on the next chapter of your life. We are all so proud of you.Row 1000/900m *22.5/15kg
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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).
Reminder we are down the beach this coming Sat morning for our “Welcome to Spring” session. We are joining our friends from CrosFit The Stables for a FUN Social morning. The session will be approx. 40 mins long with breakfast after with Bacon and Eggs rolls at CrossFit The Stables. Also there is a strong possibility that you may get wet but no swimming required See details below:Date – Sat 3rd Sept Time – 7am Location – Meet outside Mooloolaba Surf ClubBring – Towel and change of warm clothes, water bottle etc. INCASE OF INCLEMENT WEATHER, WE WILL MAKE THE CALL EARLY TO RELOCATE BACK TO THE THE STABES AND HAVE GROUP SESSION THEIR INSTEAD. PLEASE CHECK FACEBOOK MEMBERS BY 6.45AM IF HEAVY RAIN FOR LOCATION DETAILS. We look forward to seeing you there!!!
