Join Marie at 7am (Currently full) and Bring a Friend at 8am.
Partner Workout
Two rounds:
In 6 minutes:
Row 50/40 calorie (shared)
Max rep Put & take + Burpee (alternating with partner)
Rest 3 minutes
In 6 minutes:
Echo 30/24 calorie (shared)
Max rep Sandbag Squat (Max 5 reps)
Rest 3 minutes
Five rounds for max cycles:
Man maker *
1 Man maker = Push-up + Dumbbell Row (left + right) + Deadlift + Muscle Clean + Strict Press
* Choose your own weight that allows for a minimum of 5 cycles per round.
Rest between efforts.
Photo: Welcome back, Lukey! It’s awesome to have you back where it all started.
Four years in the Army is something to be proud of, and we’re stoked to see you back in the gym. Whether it feels like yesterday or a lifetime ago, you’ll always be part of the Coastal CrossFit family.
Welcome home—we’re looking forward to seeing what this next chapter brings.
For max repetitions:
0-2:30: Run 400m
2:30-5:00: 40 Kettlebell Swings 24/16kg
5:00-7:30: Run 400m
7:30-12:30: Max Push-ups
12:30-15:00: Run 400m
15:00-17:30: 40 Kettlebell Swings 24/16kg
17:30-20:00: Run 400m
*Score: Total repetition
A. Back Squats 5-5-5-5-5+
B. AMRAP in 12 minutes:
12 Wallball
9 Toes to bar
30 Double-unders
Photo: Happy 47th Birthday, Chris! 🎉You continue to prove that age is just a number.
The past 12 months have been incredible to watch. After a 16-year break from competition, you stepped back onto the big stage with the same determination and grit that has always defined you. Your drive, consistency, discipline, and passion inspire everyone around you.
We’re so proud of everything you’ve achieved and even more excited to see what the next 12 months have in store. Whatever challenges and opportunities lie ahead, we’re incredibly grateful to be by your side for the journey.
Here’s to another year of chasing big goals, creating memories, and proving that your best is still yet to come.
Happy Birthday! ❤️
A. Clean & Jerks Waves (Week 3)
Working off 1RM
80-85-90% x 3 cycles
B. Gymnastic Pull progression (Week 1 of 4)
*Focus on a challenging pull movement focusing on quality movement.
EMOM x 10 minutes:
‘X’ Gymnastics Pull (unbroken)
* This is the start of a four week progression. Your goal is to improve quality of movement and capacity over the coming weeks for your chosen movement. We will be increasing in volume over the coming weeks.
Three x 3 minutes rounds:
20/16 cal row
20 Hang Dumbbell Snatch 22.5/15kg
Max Dumbbell Facing Burpees
Rest 1 minute between round
Three x 3 minutes rounds:
14/10 cal Echo
20 Hang Dumbbell Snatch 22.5/15kg
Max Dumbbell Facing Burpees
Rest 1 minute between round
Photo: Partner WOD Saturdays are about more than just training.
The best friendships are often built through shared challenges, a commitment to health, and bringing out the best in one another. The people you surround yourself with influence your mindset, your habits, and ultimately who you become.
Choose your circle wisely—and keep showing up together.
Join Luke at 7am (Full) or 8am (spots available). Please book in via Mindbody.
In teams of 3
For time:
100 Back Squats 60/40kg (Partners to create a rack)
Run 860m (together)
50 Power Stairs 32kg/24kg 24″ * Plank/Deadhang
Run 560m (together)
50 Power Stairs 32kg/24kg 24″ * Plank/Deadhang
Run 860m (together)
100 Back Squats 60/40kg (Partners to create a rack)
*Power Stairs- A great movement that you will love!! Come on in and see.
Photo: Saturday partner workouts are always fun!! Mark & Luke took the win last week.
AMRAP in 20 minutes:
8 Toes to bar
4 Wall Walks
6/4 Strict Pull-ups
Five rounds for max calories:
In 4 minutes:
Row 15/12cal
15 V-ups
30 Squats
Max calorie Echo
Rest 2 minutes
A. Clean & Jerk (Week 3)
80-85-90% of 1RM x 3 cycles
B. Four rounds, each for time:
Run 400m or machine equivalent
Rest 1:1