For time: 5-10-15-20-25-30 Toes to bar 25-50-75-100-125-150 Double-unders *15 minute time cap Photo: Georgia - Smashing strong wo/men Saturday - front rack carry.

A. Pause Front Squat + Front Squat 3-3-3-3-3
(2 Pause Front Squat +1 Front Squat)

B. Every 90seconds for 5 cycles:
15/12 Push-ups
25 Squats
* Record individual round times + total work time.

Photo: Robbie – Strong wo/man Saturday’s are always fun!

EMOM x 20minutes:
Min 1: 3 Deadlift + 2 Hang Power Cleans + 1 Jerk
Min 2: Strict Pull-ups
*Maintain load and repetitions across all rounds.


Photo: Chrissie – Shave for a cure. Please click here to donate.
I am sure that everyone’s lives have been affected by cancer, and the Greeff family are no exception. In honor of a friend this amazing mother and son (Gordon) are teaming up with the ambition of raising $5000 for Cancer Council. If they hit their target both will shave their head at the end of the month. This family are always first to support our crew and now is a chance to show our support. Chrissie you are amazing!!!

Two cycles of: In 3 minutes Run 360m, then Max repetitions if: 1- Wall ball 2. Burpees 3. Dumbbell snatch Rest 1 minute between efforts. Photo: What an awesome night celebrating a great year of training and our amazing community. So much love and respect - thank to each and everyone who makes our community what it is. We are eternally grateful for you support and love you give us and one another day in, day out. Xo

Join us for a surprise workout. Both 7am & 8am sessions are on.

Reminder: Our Christmas party starts at 4pm – we are looking forward to a celebrating a great year of training and community with you.

Strong wo/man Saturday

7-10 sets: 30m Farmers carry (hold 80-90%) 30m Front Rack carry (hold 80-90%)

Modified Open workout 19.4

For total time:
3 rounds of:
10 Snatches 42.5/30kg (30/20kg)
12 Burpees (jump over the barbell) – Tie break

Rest 3 minutes

3 rounds of:
10 Bar Muscle-ups (Scale: Pull-ups)
12 Burpees (jump over the barbell)

Compare to our original times Open 19.4 here

Photo: Kim completing a mushroom press 😀
We are missing your smile and energy Kim. Looking forward to having you home. xoxo

30-20-10-5 reps for load: Shoulder to overhead

Photo: Bodo- What a man!! This man would run rings around most men half his age. Go the OG’s!!!

A. Pause Front Squats 3-3-3-3-3 *
*2 second pause in bottom of each repetition.

B. Partner Workout
10-9-8-7-6-5-4-3-2-1 reps:
Deadball Over Shoulder *
*Choose a load that allows for repeatable movement with limited rest.
*Both partners complete all repetitions.

Photo: Amie back in 2016 😀
One of the worlds amazing people!!! It is soooo wonderful having you back in the box. xo

For time:
Run 360m
150 Double-unders
Run 560m
Row 400m
Run 800m
60 Toes to bar
Run 800m
Row 400m
Run 560m
150 Double-unders
Run 360m

“The Chief”
Five x 3 minute AMRAP of:
3 Power Cleans 60/40kg
6 Push-ups
9 Squats
Rest 1 minute

*Carry score forward. Compare score to last time here

Photo: Farewell to our beautiful friends Rob and Kimberley as they head off on a new adventure – moving to Canada. Joining Coastal CrossFit in 2011 these guys have become a huge part of our lives, we will definitely feel the loss.
We wish your family all the best on your next chapter. We look forward to visiting you in Canada. We love you all!!!