Grab a partner for this one!!!
A. EMOM x 10 minutes:
1 Hang Clean
*Increment weight each round to find a max weight for the day.
*Perform 50-45-40-35-30-25-20-15-10-5 Double unders following your lifts.
Warm up on an empty barbell only.
You must complete Hang Clean and Double-unders within the minute for RXD.
B. For time:
2km Run (Weir and back).
Photo: Mel. It is awesome seeing this wonderful lady moving from strength to strength. Keep doing what you are doing Mel- you are smashing it!!
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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).
Warm up:2 Rounds of:Bearcrawl 10mHigh knee/Boots to Glutes/Side stepSpiderman 10mHigh knee/Boots to Glutes/Side step 3 Rounds of:10 Toyota Jumps5 Push-upsShuttle Run 4 x 10m Workout: PART A.Increment as far as possible in 10 minutes of:Dumbbell Snatch (per side) (1-2-3-4-5…)Dumbbell facing Burpees (1-2-3-4-5…)8 x 10m Shuttle Run *Record total reps achieved Eg. 9/11 Burpees. REST 3 Minutes then,PART B.Decreasing reps for time of:What you achieved in Part A. Eg. Achieved 9/11 Burpees- Complete 9 Burpees, 11 Dumbbell Snatch, 8 Shuttle Runs,10 Burpees, 10 Dumbbell Snatch, 8 Shuttle Runs.Continue all the way back down finishing at 1 Dumbbell Snatch. *This WOD is not to be gamed. Work hard on Part A. Establish your own benchmark, and aim to finish as quick as possible in Part B.*Regardless of ability Part B allows all athletes to take on a challenge relative to their ability.
