Following Dawn service we will be meeting at the box @7:30am.
For Sunshine Coast Dawn service times click here
ANZAC DAY SUPER SESSION – 7:30am

This Saturday we come together to honor, remember, and reflect.
 7:30AM START.

We’ll be taking on a Hero WOD – “LANGLEY” in tribute to the brave men and women who have served and sacrificed for our country.

Expect a session that challenges you — physically and mentally — just as it should.
 Show up
 Push yourself
 Do it for something bigger
Lest we forget…

LANGLEY
4 Rounds for Time – 10 Kg Vest or BA
800m run
20 pull ups
30 push ups
50 air squats

Thank you- https://australianherogames.com/

#ANZACDay #LestWeForget #HeroWOD #CoastalCrossFit #CrossFitCommunity #Respect #Remember #SunshineCoast

Photo: Congratulations to Indah – joining our Parent & Teen sessions with Mum (Heather). A great 1st session to get you started!

ANZAC Day- Saturday 25th April.
Following dawn service we will meet at the box at 7:30am for a Saturday Super Session to complete a Hero WOD.
Chloe’s Cafe will be Open and serving coffee & breakfast.

AMRAP in 20 minutes:
Row 300m
50m Farmers Carry (Hedge & back)
Run 300m (back door to back door)
40 seconds Front Support Hold

A. Deadlift 5 x 3

B. Build in load across 5-7 sets:
5 Hang Dumbbell Cleans (Right)
5 Goblet Lunge (Right leg)
5 Hang Dumbbell Cleans (Left)
5 Goblet Lunge (Left leg)

Complete as an unbroken set
Rest between efforts

100 Toes to bar for time:
Five x 3 minute rounds:
Run 200m
15 Kettlebell Swings 24/16kg
Max reps Toes to bar
Rest 1 minute

*Record time if you complete 100 toes to bar before 5 rounds.
* Records toes to bar repetitions at completion of 5 rounds.

A. Front Squat Progression
Week 4 of 6
7 x 3 reps (Pause on 1st rep) *
*Increase load from last week
90-95% of 5RM

B. E2MOM x 5 rounds
Each round for load/time:
7 Cleans * (Touch & go repetitions)
10 Burpees
*Choose a load that allows for heavy unbroken. Maintain load across all rounds.

Join Luke for a fun partner workout. 7am class if full but space is available at 8am.
Please be sure to book in via Mindbody.

Partner workout.
For time:
150 Wall ball 9/6kg
120 Deadlift 80/55kg
100 Hang Dumbbell Snatch 22.5/15kg
80 Pull-ups
60 Burpee box jump overs 24″/20″

Photo: Shout out to Ian 👏 A true quiet achiever who just keeps showing up and putting in the work. No fuss, no noise—just consistent effort across the board.
Awesome to see it paying off, now hitting multiple reps of toes to bar 💪
Proof that progress comes from patience and persistence. Sooo good!!!

Photo: End of a session catch ups are the best!!

Reminder: Olympic Weightlifting at 5:30pm.
Week 2 of 6 – Join Chris and Marie.

Every 30 seconds for 3 minutes (6 rounds)
Power Clean + Hang Squat Clean (light load)
Every 45 seconds for 4:30 minutes (6 rounds)
Power Clean + Hang Squat Clean (moderate load)
Every 90 seconds for 7minutes
1 Clean (Any style) (Work to a heavy for the day)

B. Flight simulator
Ascend as far as possible in 10 minutes:
10-20-30-40-50…. Unbroken Double-unders
Compare to last time here

Optional:
Core work
2 Rounds:
Hollow Hold x 30 seconds
Strict Leg raise x 10
Glute bridge x 10

Five rounds for time:
50m Deadball carry *
10 Burpees
20 Kettlebell Swings 24/16kg
10 Burpees
Rest 30 seconds

*Go heavy but unbroken on the first round, then hold weight.

Photo: Happy 17th birthday to Jesse. We are so proud of the man you are becoming.