AMRAP in 20 minutes:
2 Wall Walks
4 Chest to bar pull-ups
8 Kettlebell Swings 32/24kg
Photo: Our Australia Teen Team. An absolute group of legends.
Josh, Jesse, Sienna, Astin & Chloe.
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CrossFit KIDS – Starts Tuesday 1Oct
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. Overhead Squats 3-3-3-3-3 ** 2 pause OHS + 1 OHS B. Four cycles:Run 180m (Fast)Run 180m (Recovery)*Pace recovery run to aim for fast runs to have a maximal spread of 5 second across all rounds. Photo: Luke B – In beast mode as he looks towards the heavens to complete the Thrusters on the 12Days of Christmas. A huge thank you and shout out to Luke – We are so grateful to have you on our coaching staff. You always go the extra mile for our community and it doesn’t go unnoticed. xoxo