WODs

Three rounds for time:
Row/Run 200m/Echo 500m
20 Toes to bar
Row/Run 200m/Echo 500m
20 Dumbbell Shoulder to overhead 22.5/15kg

*Complete 1 round Row, next as Run, next as Echo

A. Build to a heavy:
Squat Clean + 2 Pause Front Squats *3 second pause

B. Ascend for 10 minutes:
1-2-3-4-5-6….
Front Squats 60/40kg
Strict Pull-ups

Welcome Back, Coastal CrossFit 🌊💪 — and welcome to 2026.
The new year isn’t about flipping a switch or chasing perfection. It’s about showing up, one session at a time, and committing to small actions that compound into big change.

Bring on 2026 and building health, strength, and resilience for life.

We are back to our full time table. Looking forward to seeing you all back in the box.

A. Five supersets:
Bench press 8-10 reps *
20 Sit-ups
*Aim for 10 reps on first rounds. Maintain weight across.

B. Every 2 minutes on the minute (E2MOM):
Run 180m
Max Burpees

Join Chloe at 7am or 8am. Please ensure you have booked in via Mindbody.

A. Three rounds, each for time:
Row 400/350m
20 Dumbbell shoulder to overhead (2 X 22.5/15kg)*
Rest 2 minutes between rounds

B. Three rounds, each for time:
Echo 1000m/750m
20 Deadlift 80/55kg *
Rest 2 minutes between rounds

*Choose a weight that allows for unbroken reps on 1st round.

Welcome to 2026!!!
We are looking forward to sharing a great year with you.
6:30am & 7:30am and 4:30pm sessions will be running .

EMOM X 10 minutes:
5 Burpees
10 Kettlebell swings
Then,
Death by Shuttle Run X 10m
(Complete 1 shuttle run in 1st minute, rest remainder of minute. Complete 2 shuttle runs in 2nd minute, rest remainder of minute. Continue with format until failure).

Photo: It brings me so much joy to have families focus on health and train together. Slaughter family- Phil, Gayle, Mia & Lily. ❤️❤️❤️

Welcome to 2026 💛

As we step into a new year, we want to pause and say thank you — not just to our clients, but to your families as well.

Thank you for trusting us with your time, your health, and your commitment to showing up.

2025 reminded us that progress isn’t always loud. It’s built quietly — in consistency, in effort on the days motivation is low, and in choosing to keep going. That’s something we see every day in this community.

As we move into 2026, our focus remains simple:

• Train with purpose
• Support one another
• Keep improving, one day at a time

We’re excited for what lies ahead and grateful to share the journey with people who value hard work, connection, and long-term health.

From our family to yours — may 2026 bring strength, balance, good health, and plenty of moments worth celebrating.

Happy New Year,
Lots of love,
Marie, Chris, Chloe & Jesse.
xoxoxo

We will be running 6:30am & 7:30am session. Come and join Marie for the final workout of 2025.

5-6-7-8-9-10-9-8-7-6-5 reps for time:
Power Clean 50/35kg
Front Squat 50/35kg
Strict pull-ups

Time cap 18 minutes.

A..Turkish get-up – 2RM

B. 15 minute incrementing ladder:
Wall walk (1-2-3-4...)
50m Farmers carry (2x24/16kg)
30 Double unders

Reminder we are running with a reduced timetable this week.
Today will be 6:30am & 7:30am, 4:30pm-6pm. WOD or Open gym allowed throughout the sessions.
We would love to see everyone back in the box.

Five rounds for time:
15 Overhead Squats 40/30kg (Power Snatch at 0-5-10 reps)
15 Toes to bar
Run 360m

We hope everyone had a fabulous Christmas with friends and family. We are looking forward to seeing everyone back in the box. As demand is high we will be running both 7am & 8am sessions. Please book in via Mindbody.

Three rounds for time:
40 Wall ball 9/6kg
30 Kettlebell swings 24/16kg
20 Hand release Push-ups
Rest 3 minutes.