*Please note that there will be an additional training slot this Sunday between 3:00-4:30pm. This will be open gym format but a workout will also be programmed for those who would like guidance.

A. Overhead Squat 5 x 3
*Aim to maintain equal to, or a very high percentage of the 3RM that was established at the start of this cycle.

B. 30-20-10 reps for time of:
Toes to Bar
Walking Lunge (metres)

ANZAC Day update:

We will be going to the gym today at 3:30pm for a commerative ANZAC Day WOD: “Murph”. We would love for you to join us.
Scaling options will be available to suit all abilities.
Hope to see you there.

Please take the time to show your respect to the brave men and women that gave their lives so we could live ours.
Lest we forget….

A. 12 min. to build to a heavy set of:
1 Power Clean + 1 Hang Squat Clean
*Must be linked.

B. Advance for 10 minutes:
3 Power Cleans 50/35kg
30 Double-unders
*Add 3 power cleans per round.

We hope you had a great Easter weekend. Every round of Cindy cancels out an Easter egg!

“Cindy”
AMRAP in 20 min.
5 Pull-ups
10 Push-ups
15 Squats

*Please note that the gym is closed for the Easter weekend. Here is a workout you can do from home or in a park.

Tabata Intervals:
Burpees
Mountain Climbers
Sit-ups
Burpees
*Perform 8 rounds of each exercise with a 1 minute rest between exercises.

*Please note that the gym is closed for the Easter weekend. Here is a workout you can do from home or in a park.

10 rounds for time of:
Run 100m
20 Alternating Lunges
Run 100m
15 Squats
*If you have a DB or KB, feel free to add weight to the lunges or squats.

*Please note that the gym is closed for the Easter weekend.  Here is a workout you can do at home or in the park.

Ascend as far as possible in 15 minutes:
5 Push-ups
10 Sit-ups
20 Double-unders
*Add 5 push-ups, 10 sit-ups and 20 double unders per round. 5-10-20, 10-20-40, 15-30-60 etc.

Coastal CrossFit Easter timetable.
We wish you and your families a wonderful and safe Easter.

We will be heading away on a family holiday on Thursday afternoon (18th), and returning the following Thursday (25th). Tom will be running the Tuesday & Wednesday sessions.
We apologies for the inconvenience of no Saturday session, but we hope you understand and we will make this up with additional Sessions upon our return. A workout will also be posted that you can do from home, or better still meet up with others for some Easter fun!!!

THURSDAY 18th- OPEN (NO OPEN GYM)
FRIDAY 19th (Good Friday)- CLOSED
SATURDAY 20th- CLOSED
MONDAY 22nd (Public holiday) 22nd April- CLOSED
TUESDAY 23rd – OPEN (All sessions)
WEDNESDAY 24th- OPEN (All sessions)
THURSDAY 25th(ANZAC Day)- CLOSED
FRIDAY 26th – OPEN (All sessions)

Please don’t hesitate in talking to us if you have any concerns.