WODs

The turnout for our “Day for Greggy” was incredible! This is a small representation of the love and respect our community has for this wonderful man. Thank you, Greggy, for leading an amazing workout and sharing your words of wisdom with us. You have so much to offer, and we are truly honored that you chose to share it with our community.

A. Back Squats 2-4-6-8-10
*Choose your own load and maintain across all sets

B. Every 2:30, for 5 rounds:
Run 180m
Max Burpee Pull-ups

*Run at 0-2:30, 5:00, 7:30,10:00minutes.

Photo: “Day for Greggy” What a turn out. Unfortunately I didn’t get a group photo 🙁

Join us at 7am to celebrate 75 years of Greggy.

On Tuesday January 14th, this remarkable man turns 75 years young, and he continues to inspire everyone lucky enough to know him. We are truly honored and grateful to have Greggy as a cherished part of our community—he’s one of a kind!

To mark this special milestone, we’re combining some of Greg’s favorite things (Training) and people.

“Greggy special”
Greggy will take the lead in running the session (with Marie as his trusty assistant). He’ll be sharing his experiences and words of wisdom—an opportunity you won’t want to miss!

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

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).