In teams of three.
For time:
Run 560m-360m-180m-360m-560m
18-12-6-12-18 Deadball Over shoulder
30-20-10-20-30 Toes to Bar
*Repetition option 2:
15-10-5-10-15 Deadball over shoulder
21-15-9-15-21 Toes to Bar
Format: Each partner to start on an element. All partners must complete their element before any change over.
P1. Run, P2. Deadball over shoulder, P3. Toes to bar.
Photo: Congratulations to Lukey on completing his 1st stage of his Army career. We are all so proud of you. Xoxo
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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).
CrossFit Open 19.3 *Don’t let the HSPU scare you off – the scaled version of this workout is a pretty good option. For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk *As per last week, we will be able to get through fairly large heats with short with a short turn around between heats. Please be sure to watch the standards video and be in attendance at 7:00am ready to go!
