Increment as far as possible in 20 minutes”
5 second Flexed Arm Hang (Increment by 5 seconds)
Run 100m
2 Deadball over shoulder (increment by 2 reps)
Run 100m

Photo: Congratulations to our beautiful friend Chan, for joining our 1500 CLUB (1500 attendances at Coastal CrossFit).
With only 4 members – this is our most exclusive club:
Bodo, Kim, Mark & Chantal.
Thank you so much for your support, friendship and memories. Here is to a lifetime of great health, adventures, fun and laughter!!

Come on in for a great partner workout.
Both 7am & 8am sessions are on. Hope to see you there.

A. Week 1 of 4 (start of progression).
Back Squat
1 x 20 reps

B. For time:
100 Burpees

Photo: During our Games night we welcomed many of our members to our exclusive CLUBs – awarding CLUB Shirts- 500/750/1000/1500 Attendances.
What a huge achievement!!!
Congratulations to our newest CLUB Members
500 CLUB
Lexi, Michael Walsh
750 CLUB –
Jo, Cal & Fran
1000 CLUB –
Deb
1500 CLUB –
Kim & Mark.

EMOM x 20 minutes:
Minute 1: Strict Toes to Bar ‘X’
Minute 2: 5 Power Cleans (Touch & Go) *
*Choose repetitions that allow for repeatable controlled movement on the Toes to bar.
*Work from medium to heavy load for touch & go Cleans.

Photo: Congratulations to this legend – Mia for completing her first workout (Open 20.5) with bar muscle-ups. At only 13 years old Mia is so coachable, works so hard and never complains. You truly are incredible!!!

Open 20.5
For time:
40 Ring Muscle-ups
80 Calorie Row
120 Wall Ball 9/6kg

*Partition anyhow

Time Cap: 20 minutes

Photo: What a fun session yesterday!! Great work everyone.

Five rounds, each for time of:
Sandbag front carry 60m (4 x 15m)
25 Kettlebells Swings 24/16kg
60 Double-unders

Photo: It is great to have JD back in the box. ‘Man makers’ are definately enticing – what a great start to the week.

GAMES/PIZZA NIGHT– Thank you to all that attended. We had a great turn out and the night was lots of fun. Once again I forgot to take photos, however many pictures are etched in my mind (most not resembling what they should have) 😀 Well done to Chloe’s team for taking the win for Pictionary, and it appears that Lloyd is taking the blame for Nata’s team for loosing, but at least he brought the laughs 😀
REMATCH shortly???

Five cycles for max repetitions of:
Unbroken Man makers *

*Increase push-ups on each rep.
*Choose a weight that allows you to complete at least 6 reps each cycle

Man Maker: 1 Push-up, Left Row, Right Row, Strict Curl, Strict Press.

Photo: Elyse has been on fire in the box. I can be assured she will be at Open Gym every Friday working her weaknesses. Everything is coming together because of your hard work and determination. Awesome work!!!

For load/time:
10-9-8-7-6-5-4-3-2-1 reps:
Thrusters (unbroken)
10 Deadlifts
180m Run

*Hold same load for deadlifts

Photo: This photo makes me soooo happy. Congratulations to Kim for achieving something she didn’t think possible due to shoulder instability. Overhead Squats to Snatch to Handstands – there is no stopping you now!!!

Open Gym: Pick a skill and aim to improve.
This session is the perfect time to get some specific coaching on developing your movement. Double-unders, gymnastics, olympic lifting. Pick 1-2 movements and see the difference you can make by specifically focusing on being better. We will guide you!!!

A. Handstand skill development

B. For time:
50-40-30-20-10 Sit-ups
5-4-3-2-1 Wall Walks *

*Advanced athletes complete 10-8-6-4-2 Wall Walks

Photo: Fran & Nata. A couple of our awesome ladies working bar muscle-ups through a scaled variation of “Nasty Girls”. Huge efforts!!!

“Nasty Girls”
Three rounds for time:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans 60/42.5kg

or Advanced athletes

“Nasty Girls V2”
Three rounds for time:
50 Pistols (alternating legs)
7 Muscle-Ups
10 Hang Power Cleans 80/55kg

Photo: Kaity & Beth. Bench day is one of the best days in the box, especially when our ladies are on board. Within three sessions I swear everyone will love Bench press.