Get fired up for the final OPEN workout!!
Hey Team, logistics for tomorrow (6 rowers) and longer workout means heats will be a little slower going than usual. If anyone has a Concept 2 rower they can bring in it would be greatly appreciated.
If you have time restrictions please remember the workout will also run on Monday sessions.

To help things run smoothly please watch the workout overview prior to coming in. Please note Marie is away for the weekend so Chris & Chloe will be running the show. Grant will also be away so it would be great if some of you can take photos 😀

Chloe’s Cafe will be OPEN for Coffee & Brekkie wraps.

OPEN 25.3
For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row

Time cap: 20 minutes

♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

https://www.youtube.com/embed/2m4Vwvo8imo?si=8q38gQEirs02m17p

OPEN 25.3 Announcement 6am- Watch here
Get ready for our final week of the CrossFit IN-BOX OPEN.
SAVE THE DATE (IN-BOX OPEN PARTY)- Sat 22Mar from 6pm (Join us to crown the winning team).

Five rounds, each for time:
15/12 Cal Echo
15 Pull-ups
15 Burpees

Rest between efforts

Photo: Leigh getting after Open 25.1. Thank you @GrantWilliamsPhoto

Five rounds for time:
Run 400m
15 Front Squats 60/40kg

B. Optional:
EMOM x 7 minutes:
‘X’ Strict Pull-ups (Max 5 reps)*
*Add weight as necessary aiming for unbroken sets

Photo: Barb – Open 25.1. Strong, beautiful!!! I absolutely love this series of photos of you. Thank you @GrantWilliamsPhoto

A. EMOM x 4 minutes:
3 Snatch (Light load)
Rest 1 minute
EMOM x 4 minutes:
2 Snatch (Moderate load)
Rest 1 minute
EMOM x 7 minutes:
1 Snatch (Increase in load)

B. Partner workout
8 minute Incrementing ladder (touch & go)
Power Clean & Jerk * (1-1-2-2-3-3…)
*Choose your own weight that allows for consistency for touch & go repetitions

Photo: Athalia. Proud beyond belief. Completing her first IN-BOX OPEN and giving it everything. You display the positivity, determination and strength of your Mumma. So excited to be a part of your journey. xoxoxo

A. Turkish Get-ups 3-3-3-3-3 (per side) *
*Increment to a heavy/hold

B. EMOM x 15 minutes:
Min 1: ‘X’ Wall Walks
Min 2: 15 Strict Sit-ups
Min 3: ‘X’ Shuttle Runs x 10m

Photo: Welcome back to Coastal CrossFit Hannah. It is so great having you back with us. You are doing amazing – keep up the great work. Photo courtesy of @GrantWilliamsPhoto.

All sessions will roll through for OPEN 25.2. For those unable to make it in, last chance will be Tuesday 5:30 & 6:30am. For athletes not wanting to repeat an alternate workout has been provided.

OPEN 25.2 (22.3 repeat)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes
Compare to last time (22.3) here

Alternate workout
Five rounds for load of:
5 Man makers
Manmaker= Push-up + Row (per side)+ Deadlift+ Muscle Clean+ Strict Press
*Increase/hold load as necessary. Aim for heaviest load on each cycle.

Photo: Ash. His improvements have been outstanding- a true representation of his dedication. Thank you @GrantWilliamsPhoto for capturing so many amazing moments. xoxo

CYCLONE UPDATE – OPEN 25.2 Session at 3pm today.
We ask @everyone to be at the box by 3pm if you are completing the workout. If you live further a field please be cautious.
Note: You will have the chance to complete OPEN 25.2 Monday & Tuesday morning (if needed) if you are unable to make today.

OPEN 25.2 (22.3 repeat)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes
Compare to last time (22.3) here

Photo: Chan. Thank you @GrantWilliamsPhotos – Another epic photo of one of my favourite people in action 😀

Cyclone update- Please check here for updates before attending any session.
Coastal CrossFit will remain open for regular sessions while safe to do so.
We will keep an eye on what is happening and provide updates as we go.
Any class cancellations will be posted here & on the Members Facebook page.
Stay safe and please don’t take risks.

OPEN 25.2 – running at 9:15am & from 4pm today.
In anticipation of cyclone Alfred we want to give you as many opportunities to complete 25.2 as possible.
You will have the option to complete 25.2 during all sessions today. We will run extended sessions as needed.

OPEN 25.2 (22.3 repeat)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes
OPEN 25.2 TIPS – https://www.youtube.com/watch?v=eYdigmzLLEM


Please note: We have a contingency if the weather doesn’t play the game for Saturday’s IN-BOX OPEN.

A. Clean & Jerk Technique
1 Power Clean + Hang Power + Jerk (4 cycles light load)
1 Power Clean + Hang Power + Jerk (4 cycles moderate load)
1 Power Clean & Jerk (Increase in load or hold for quality movement)

B. 10 minutes Echo, Row, Ski (for those completing Open 25.2 early – just move)
B. Mobility

Photo: Andrew – Capturing this man in action is hard but @GrantWilliamsPhotos nailed it!! I absolutely love this photo.

Please check here regarding sessions.
Currently Coastal CrossFit will run sessions as per our regular schedule. We will keep you posted on weather conditions at the box and cancellations at least 30 minutes prior to class times.
Don’t take risks- only come in to train if safe to do so.

A. Back Squats 5-5-5, 3 x 5 reps

B. AMRAP in 10 minutes:
6 Push-ups
12 Pistols
30 Double-unders

Photo: Phil & Michael – Spirit of OPEN & Best dressed. Both earning 3 points for their team. ❤️❤️

Five rounds for time:
12 Pull-ups
12 Dumbbell Bench Press *
Run 360
* Choose difficulty and weight on bench around mostly unbroken sets.

Photo: Bernie – After 25.1 smiles 😀
Thank you Penny for stepping in and being the in-house photographer will @GrantWilliamsPhotos was away. You have done an amazing job!!!