Come and join us at 7am for a CrossFit Games inspired workout.

For time:
30 Deadball over the shoulder *
Run 2000m
360m Front carry *

*Choose your deadball and front carry weight.

Photo: Ben. Consistency brings rewards and this guy is on fire. Keep up the great work!!!

Come and join Luke B for some Open Gym Fun!!!
Work on your skill development- Gymnastics, Olympic lifting, etc. Guidance will be provided.

Beginning on an 8-minute clock, complete as many rounds as possible of:
20 Toes to bar
50 Double-unders
15 Front Squats 50/35kg
20 Toes to bar
50 Double-unders
13 Front Squats 60/42.5kg
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
20 Toes to bar
50 Double-unders
11 Front Squats 70/50kg
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
20 Toes to bar
50 Double-unders
9 Front Squats 80/57.5kg
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
20 Toes to bar
50 Double-unders
7 Front Squats 90/65kg

Stop at 20 minutes.

Photo: Elyse. Our Coastal CrossFit ladies are like fine wine – getting better with age. When you continue to get better at life, age is just a number. Keep doing what you are doing Elyse – you are smashing it!!!

A. Five x 7 cycles:
Strict Dumbbell Complex*
Push-up
Single arm row (Left & Right)
Muscle Clean
Strict Press
*Maintain load across all sets. Using your previous results here aim to maintain your second heaviest load across all sets.

B. Option extra
Accumulate 3 minutes in L-Sit or ROMWOD.

Photo: Luke O – aka the quiet assassin 😀 Thank you to Danielle for the pic.

Perform 2 efforts of each of the following:
Row 500m
Bike 1000m
Run 560m
*Each effort is individually timed. Score = all times added together.
*Rest as necessary between efforts.

Photo: Torah – It is great to have you back in the box and already smashing it!!!

Five rounds for time:
30 Wall Ball 9/6kg
20 Burpees (onto 20kg Plate)
10 Chest to Bar Pull-ups *
*Advanced athletes complete strict Chest to Bar Pull-ups.

Photo: A shout out to Kim who has been putting in the hard yards these past few weeks. In prep for the Masters League Kim has been completing 3 additional sessions each week specifically working weaknesses. Go Kim!!! We can’t wait to cheer you on in Melbourne.

A. Touch and go Power Clean 2-2-2-2-2-2-2

B. 10 – 1 reps for load and time of unbroken:
Power Cleans
Dips
*Maintain load across.
*Pick from Ring Dips, Bar Dips, Box Dips, etc.

Photo: Andy. So great to see Andy back on the barbell.

Congratulations to Luke & Dob who have just passed their CrossFit Level 1 course.
Luke has been interning with me for a while now and is sooooo ready to take classes on his own (he just needed the piece of paper). We are so excited have him on board for Coaching.

With the beautiful weather it is the perfect time to retest:
“Nancy”
Five rounds for time:
Run 400m
15 Overhead Squats 42.5/30kg

Compare to last time here

Photo: Carol. You will usually see Carol at our 5:30pm session – Generally our quietest session. Always good for a laugh, and loves a deadlift workout. Thank you for always making the end of our day great!!

Four rounds for time:
25 Dumbbell Bench Press (2×22.5/15kg)
75 Double-unders
10 x 15m Shuttle Run

Open Gym: Bring your long socks or tights for a rope climbing clinic with Marie, or have some more gymnastics fun!!

Photo: Nata (an older but a goodie) PB’s are always awesome, even better when the moment is captured perfectly. Thank you Grant. Please follow his Instagram and show your support grant_a_w

Seven rounds for time of:
7 Power Snatch
7 Snatch Balance
7 Overhead Squats
*42.5/30kg for all movements

Thank you for your support – We had a great turn out last night for our presentation by Geoff from BE STRONG physio. We hope you got some good information and some food for thought. For Geoff’s TOP TIP be sure to Follow him on Instagram https://www.instagram.com/bestrong.physio/

Photo: Luke & Dob. Some friendly competition is always good 😀

REMINDER: INJURY PREVENTION PRESENTATION 5:30pm
Thank you to Geoff Forde from @BESTRONGPhysio for volunteering his time to provide us with valuable information that will assist us all.
Be sure to book in via Mindbody.


Six rounds, each for time of:
Air Bike 500m
10 Burpee Pull-ups
Row 250m
*Rest as necessary between rounds.

Photo: Tom hitting a PB OHS. After our OHS progression it was awesome to see the overall quality of movement and positions improve across all athletes. The huge amount of personal best across the board was amazing!!