A. Overhead Squats 5-5-5-5
Front Squats 10-10-10-10

B. Partner workout
EMOM x 10 minutes:
30seconds max calories (any machine)
*Allow 5 second transition for partner swap
Record total calories for partnership.

Photo: Happy birthday to Fran!! I love this photo of these two beautiful matching girls (Mumma and daughter Winnie).

Happy New Year beautiful people!!
We can’t wait to see you all back in the box.

As we welcome in 2024, this is a great opportunity to set some goals for the coming 12 months and beyond.
As always, we promote sustainable actions, repeated daily as the key to success. Surround yourself with the right people who will help you become the best version of you.

This week sessions- WOD and or Open Gym for all sessions.
6:30am – 8:00am
4:30pm – 6:00pm

Five cycles:
AMRAP in 3 minutes:
6 Dumbbell Hang Power Clean & Jerk (2 x 22.5/15kg)
6 Burpees
6 Toes to Bar

Rest 2 minutes.
*Restart each effort where you finished on the previous.

Coastal CrossFit is closed today.

We wish you all the most fabulous start to 2024.
May you be surrounded by the right people that help you shine and bring all the great things life has to offer!!!

To our Coastal CrossFit community- Thank you for the best 2023!!

The love and support for one another makes all our lives better – Good health, lots of laughter and adventures. Looking forward to continuing to learn, laugh and grow with you all.

Join us for our last WOD for the year. Both 7am & 8am will be running.

“Unknown & Unknowable”
This will be a fun, challenging morning.

Be sure to bring a towel and change of clothes – you’ll definitely need it!!!

Photo: Many don’t know Sara’s (Sas) story – her battle with breast cancer and the rollercoaster of emotions that have followed these past few years. Sas’s epic battle through the “12 Days of Christmas” WOD was a great way to end the year – proving your inner strength, courage & determination!!!
Keep it going Sas – 2024 is going to be a great year!!

For time:
10 Squat Cleans
Run 360m
8 Squat Cleans
Run 360m
6 Squat Cleans
Run 360m
4 Squat Cleans
Run 360m
2 Squat Cleans
Run 360m
4 Squat Cleans
Run 360m
8 Squat Cleans
Run 360m
10 Squat Cleans

*Increment in load from 10-2, then decrease in load from 2-10.

Photo: Sally nailing her pull-ups during 12 Days of Christmas. Thank you @GrantWilliamsPhoto

Timetable: 6:30am - 8am & 4:30pm-6pm. Sessions are both WOD & Open gym. I look forward to seeing you all. A. Seven sets: 5 cycles Man maker * * Push-up + Dumbbell Row left + Dumbbell row right + Deadlift + Muscle Clean + Strict Press *Go heavy aiming for unbroken sets. * Hold or increment load. B. EMOM x 12 minutes: Min 1. 'X' Strict pull-ups Min 2. 'X' Calories (any machine)

We will be operating on a reduced timetable. This afternoon will be 4:30pm-6pm (WOD or Open gym).

A. Handstand Skills – Technique/Progression

B. AMRAP in 20minutes: 20 Lunges Run 200m 10 Burpees Run 200m Photo: It is great having Lukey back in the gym. Thank you @GrantWilliamsPhoto

Take an extra day to relax with friends and/or family.

The perfect day for a nice beach visit, explore a local natural attraction – waterfall, etc. If you are looking for someone to join you add a post to our Facebook Members page.

The gym will open tomorrow afternoon –
4:30pm-6:00pm

We will return from our holiday tomorrow. We look forward to seeing you all in the box this week.

Photo: Congratulations Tilly on hitting the “12 Day’s of Christmas” WOD for the first time.

Wishing you all a beautiful day surrounded by friends and family and filled with love & laughter.

We are so grateful to have such an amazing community. Thank you for your love and support for our family and one another. We all make each others lives brighter!!
Keep sharing the love, you make the world a better place.

Coastal CrossFit will be closed today and tomorrow (Boxing day).
We will start a reduced timetable as of the 27th December.
Back to full schedule as of the 8Jan24.

Strong Person Saturday (Carpark session)
Be sure to book in with Luke at 7am or 8am.

Use the session – Aiming for minimum of 5 cycles:
In teams of 3: rotate through the following:
Front Rack Carry (barbell) 4 x 15m
Farmers Carry 2 x 15m
Sandbag/Deadball Carry (In front of body) 4 x 15m

*Choose weights that are repeatable for each movement. Small adjustments in weight are allowed.
*Mandatory put down at turn around.
P1 completes carry, P2, P3 rest. Rotate through for each movement.

Photo: Christmas spirit makes heavy weights feel light. Awesome work Andrew. Thank you @GrantWilliamsPhoto