WODs

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).

Wishing you all a Happy New Year.

Coastal CrossFit will be closed for New Years Day.

As we step into this new year, let’s embrace the opportunities it brings to grow, connect, and make a difference. Every day is a chance to start fresh, set meaningful goals, and take steps toward becoming the best version of ourselves.

May 2025 be a year of:
✨ Gratitude for the moments that make life special.
✨ Growth as we challenge ourselves to learn, adapt, and improve.
✨ Connection with those who lift us up and inspire us.
✨ Courage to chase dreams, overcome challenges, and stay true to our values.

Let’s move forward with hope, kindness, and the determination to create a year filled with purpose and joy. Together, we can make 2025 a remarkable chapter in our journey.

Wishing you and your loved ones health, happiness, and endless possibilities in the year ahead! 🎉

Cheers to 2025! 🥂