Partner Workout
AMRAP in 20 minutes:
75 calorie Echo (50 Stroke change over – each hand = 1 stroke)
100calorie Row (25 Stroke change over)
10 x (10 x 10m) Shuttle Runs (Alternating – 5 each)
*Alternate with your partner on each activity until all calories/runs have been completed.

Photo: Gail – one of our newest legends. Slotting straight into our CrossFit family. So great to have you with us. Thank you @GrantWilliamsPhotos

A. 1 Strict Press + 3 Push Press + 5 Push Jerk
3 Push Press + 5 Push Jerk
5-5-5 Push Jerk

B. Tabata (8 rounds 20 seconds work/10 seconds rest)
Burpees
Rest 1 minute
Calories (any machine)

Photo: Tilly. The best part of our job is seeing people achieve. Enjoy the journey…Thank you @GrantWilliamsPhotos

A. Turkish Get-ups x 2 (per side)

B. For time:
Run 860m
25 Hand release Push-ups
50 Single arm Overhead Lunge 22.5/15kg (25 per side)
25 Hand release Push-ups
Run 860m

*Advanced athletes: Dips

Photo: Caitlin getting stronger everyday. Thank you @grantwilliamsphotos

Technique focus:
A. 10 minutes (warm up weights):
1 Snatch + 3 Overhead Squats
B. 10 minutes:
1 Clean + 3 Front Squats

C. Incrementing ladder for 10 minutes:
Squat Clean 1-2-3-4-5-6… (60/40kg)
Run 100m

🎉 Happy New Year! 🎉
Let’s kick 2025 off the right way—it’s time to crush those goals! 💪 Coastal CrossFit is back to our full schedule, and we can’t wait to see you back in action. Let’s make this year your strongest yet! 🏋️‍♂️🔥

Note: If you are just starting back:
Start slow, focus on movement quality, and remember—showing up is the hardest part. Let’s set the tone for an amazing year! 🙌

Five rounds for time:
10 Dumbbell Bench Press
10 Strict Pull-ups
Run 360m

Photo: Mike “Magic” “12 Days of Christmas” photo courtesy of @GrantWilliamsPhoto

Come and join Marie at 7am or 8am. Please book in via Mindbody.

Four rounds for time:
30m Double dumbbell overhead walk
Flexed arm hang 30 seconds
Run 180m
60m Farmers carry (dumbbells)
Front Support hold 30 seconds (rings)
Run 180m

It is awesome to see so many people back in the box. Looking forward to seeing you all.

For max reps in 20 minutes:
4 minutes: Max Row calories
Rest 1 minute
4 minutes: Max Deadball over shoulder
Rest 1 minute:
4 minutes: Shuttle Run x 15m
Rest 1 minute
4 minutes: Max Toes to Bar

Photo: Thank you @GrantWilliamsPhotos for this great photo of Chan – one of the best humans in the world 🌎

We hope you all had a wonderful festive season – relaxed with friends/family and are now ready to kick off 2025 in a positive way!!!

Session times:
6:30am-8:00am & 4:30pm-6:00pm.
WOD commences at 6:30am & 4:30pm.
OPEN Gym available during each 1.5 hour time slot.

20 minute “Incrementing Cindy”
“Cindy” Round (1-2-3-4-5…)
Run 180m/100 skips (*Weather permitting)

“Cindy” round:
5 Pull-ups
10 Push-ups
15 Squats

Photo: We are beyond excited to welcome Chloe Saliba to our CrossFit Kids & Teens Coaching Team!
Click here to read more.
Photo courtesy of @GrantWilliamsPhoto (one of my favourites).