Reminder- “Living Better” Challenge kicks off tonight 5:30pm
If you are wanting to make positive changes towards your health and lifestyle be sure to join us.

A. Snatch Technique (light load)
Positional work

B. Build in load
Power Snatch + Hang Squat Snatch

Photo: Leigh Dubai. So proud of Leigh making sure she continues to train while on holidays. Completing Tuesday’s work in 24.56 (modified to suit available equipment). The 5:30am class isn’t the same without you (we need someone to step up and bring the conversation to the gutter 😉)

30 Rounds for time:
1 Muscle-up
2 Box Jumps 24″/20″
3 Burpees

Compare to last time here

Photo: Craig. Joining Coastal CrossFit only a few months ago it has been awesome seeing how far he has come in such a short time. So proud of Craig joining in for “Murph” on Saturday. Keep it up Craig – you are only getting better 🙂

A. Build to a heavy complex (12 minutes)
2 Deadlift + 2 Hang Clean + 2 Push Press

B. Five rounds for time:
Complex (unbroken)
5 Deadlifts 60/40kg
5 Hang Power Cleans 60/40kg
5 Push Press 60/40kg
Run 400m

Photo: Congratulations to all of our athletes that completed “Murph” on Saturday. A special mention of our newer athletes that did it for the first time. Yes it was hard, but I am confident you left the gym with a sense of achievement and feeling proud!! 💪

Join us at 7am to hit hero WOD Murph. In preparation for the workout please ensure you are hydrated. We also recommend you have magnesium.

Murph

For time:
Run 1 mile (1.6km)
100 pull-ups
200 push-ups
300 squats
Run 1 mile (1.6km)

*Partition the pull-ups, push-ups, and squats as needed.
*If you’ve got a 14/20-lb vest or body armor, wear it.

Multiple scaling options will be available to suit all levels.

In 30 minutes complete:
Two rounds, each movement for time (Go all out!!):
Row 1km
Echo Bike 1km
Ski Erg 500m
* Record total work time. Rest as needed between efforts.

B. Mobility

Photo: Congratulations to our baby girl @ChloeSaliba06 officially punching her ticket to the CrossFit Teen Games 2024.

Four rounds for time:
Farmers Carry 50 (2 x 24/16kg)
Run 200m
Deadball Front Carry 50m (45/35kg)
Run 200m
Overhead Plate Carry 50m (20/15kg) *
Run 200m

*Advanced athletes 2 x Dumbbells (22.5/15kg)

Ten rounds for time:
7 Toes to bar
14 Kettlebell Swings 24/16kg
30 Double-unders

Photo: We are missing Kim & Mark but wish them a huge success with their Charity night in Japan (this Friday). In memory of their beautiful son Tyler – Kim & Mark Co-founded The Tyler foundation now known as Shine on Kids . They both epitomize that love and positivity can be drawn from the darkest of times and continue to do amazing things for children with cancer (and their families) throughout Japan.

A. Front Squats 5-5-5-5-5 (From Ground)

B. AMRAP in 12 minutes:
5/3 Strict Pull-ups
15/10 Push-ups
5 Front Squats 60/40kg

*Advanced athletes Chest to bar/or weighted pull-ups

Five rounds:
10 Sandbag over shoulder
15 Parallette facing Burpees
10 X 12m Shuttle Runs

Photo: Proud parents. Chloe & Jesse taking 1st & 2nd at Torian Pro over the weekend. The overall placement is great however it was their attitude, efforts, determination and choices that we are most proud of. Your success was a combination of all of this - you should be immensely proud of yourselves.
To the best support crew we could ask for- we are beyond grateful 🥲 Your over the top cheering, dancing and singing brings a smile to both of the kids faces. They always feel your love. Xoxo