EMOM x 21:
1. 5 x Touch and Go Power Clean
2. 40 Double-unders
3. 30 sec. Flexed Arm Hang
*Your score, assuming you complete the minimum work requirement is the load you use for Power Clean.

*If you’re looking for some great momentos from Clash on the Coast, please check out Michael Coppola’s Facebook Page for some awesome photos – Clash on the Coast Photos.

A. Back Squat
3 x 5 @ 80%

B. Bench Press
3 x 5 @ 80%

C. Death by Burpees

*Please don’t forget that the first session today is Circuit at 9:15am.  All sessions thereafter will run as per normal.

Three rounds for reps:
1 min. Pull-ups
1 min. Thrusters 20/15kg
1 min. Ball Slams
1 min. Row
1 min. Rest

Please note that our normal Saturday schedule has been cancelled to make way for Clash on the Coast.

The first heat is scheduled to kick off at 9am and will run through until about 3:30pm – come on down and check out the action!

*Please note that the gym is closed for the following sessions due to the Clash on the Coast:
– Friday 4:15pm onwards.
– Saturday morning.
– Monday 5/6am.

If anyone would like to help us set up, we will be at the gym at 2:30pm to load up the trailer/utes and will be at the Buddina Primary School from 3:00pm.

Five rounds for time of:
Run 400m
15 Toes to Bar
15 Burpees

*Don’t forget to come along to Clash on the Coast this weekend – we have about 280 athletes from all over SE QLD competing and the Coastal CrossFit teams will certainly appreciate your cheers of support. Entry is free and the action is due to start at 9am.

A. Deadlift (add 2.5kg to last cycle)
5 x 70%
5 x 75%
5 x 80%

B. 4 x 500m Row

A. Work to a heavy set of:
1 Clean Pull
1 Hang Clean High Pull
1 Hang Clean

B. 10-1 reps for time of:
Hang Power Clean
30 Double-unders
*Pick a weight that is challenging but UB for 10 reps.

EMOM x 20 min:
1. 1 Round of Cindy
2. 10 x 10m Shuttle
*1 round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats.

A. Back Squat (start of cycle 2)
3 x 5 @ 80%
*Add 2.5kg to the weight you used last cycle.
*Perform max reps (limit of 10) in the 3rd set.

B. Bench Press
3 x 5 @ 80%
*Perform max reps in the 3rd set.

C. Working with a partner ascend as far as possible in 8 minutes:
Push-ups or Dips (1,2,3,4 etc.)
*One partner works as a time.

*Last day to register for the Clash on the Coast.

7:00am
Come on in and pick a benchmark workout.

8:00am
“FUN” Surprise.

Good Luck to Luka and Bella who are competing at the AMRAP Adventure Challenge on Stradbroke Island today.