Two rounds for reps:
3:00 minutes Toes to Bar
3:00 minutes Kettlebell Swings 24/16kg
3:00 minutes Pistols/Goblet Lunge
*Run 400m at the start of each effort.
*Sub run with 250 skips if light is an issue.
Photo: Deb on the podium receiving 2nd prize.
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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).
HURSTY SHIRTS- The 15th of July 2017 will mark the 10th anniversary of the passing of Brendan Hurst. For those that don’t know, Brendan was the partner of CrossFitter and good friend Tanya Cashin, and father to their son Max. As a tribute to Brendan we are organising 10th anniversary HURSTY Shirts and Muscle Tees to be worn on the day of “Hursty WOD” 15July and throughout the year. We know that these shirts are a great reminder to Tanya and Max that Brenden’s memory is still alive. Please read Brendan’s story below. Shirt/Muscle Tees are $30 each (We will mail shirts for additional fee). This years colours will be black AS collour shirt with pink print or grey print. Other colours are available but please advise. Ladies- Mali Tee: sizing- Xsmall, Small, Medium, Large, XLarge Mens- Staple Tee sizing: Small, Medium, Large, XLarge, XXLarge, XXXLarge Unisex Muscle Tee- XSmall, Small, Medium, Large, XLarge, XXLarge. (Please note: women should go a size smaller than usual) Place ORDERS BY MONDAY 29th May. This ensure that we will be able to mail shirts to external participants in time for the event. Payment options: Cash, EFT, Direct debit (members only). Account details: Bank: Suncorp BSB: 484-799 Acc No: 015091578 Acc Name: Coastal CrossFit Pty Ltd Ref: HURST Your name. Contact Marie on Mob: 0432 710 684 or email info@coastalcrossfit.com.au if you have any questions. Brendan’s Story Brendan “Hursty” Hurst was killed on the 15/07/07 while serving in Iraq as a civilian contractor training local police officers as a result of injuries sustained during an ambush on the outskirts of Bagdad. Brendan had previously served as a Police Officer in the Queensland Police Force for over 15 years and was highly regarded and respected by his colleagues. Brendan was partner to Tanya and Father to Max. Sadly, Max was only a few weeks old when Brendan passed away. He is survived and will always be in the hearts of his partner, Tanya Cashin and son Max Hurst. It is our honour to conduct an annual Memorial WOD for Brendan on the anniversary of his death (15/07/17) and would love to see maximum attendance on this day. Together with Tanya, we have created a workout that is inspired by Brendan’s training style and regardless of your physical prowess, this is a chance to celebrate the life of someone who passed too soon with your best effort. “Hursty” 15 Rounds for time of: Sprint 100m 7 Front squats 60/40kg Sprint 100m 7 Burpee Pull-ups (jump to a pull-up bar that is 30cm above standing reach) For any affiliates out there with members (especially first responder/military) who would like to be part of this workout – we welcome you to be involved.
