Today is the big day- Nata leaves Australia and heads off to the UK to chase her dreams –
Nata first walked through our doors as a 13-year-old kid, and over the past 12+ years we’ve had the privilege of watching her grow into the incredible woman she is today. Coastal CrossFit has been a small part of her journey, but she has become a huge part of ours.
From athlete to coach. Her work ethic, and care for others have left a lasting impact on so many people. She has inspired countless members, built friendships that will last a lifetime, and helped make Coastal CrossFit the community it is today.

While we’re incredibly sad to see her go, we couldn’t be more excited for what lies ahead. This next chapter is one of adventure, opportunity, and growth, and we have no doubt that you will be hugely successful in whatever path you choose to follow. Your determination and character ensure that great things are ahead.

Thank you for the years you’ve given to Coastal CrossFit, for the laughs, the early mornings, the coaching, the encouragement, and for simply being you. The UK is gaining an absolute superstar.
Wishing you all the happiness, success, and unforgettable experiences that this new adventure can bring. No matter how far away you are, you’ll always be part of the Coastal CrossFit family. Good luck, Nata.
We’re proud of you, we’re excited for you, and we’ll be cheering you on every step of the way. ❤️

A. Five sets for load (20 minute time cap):
Single arm- Right
5 Dumbbell deadlift
5 Dumbbell Hang Snatch
5 Dumbbell Overhead Lunge
Single arm- Left
5 Dumbbell deadlift
5 Dumbbell Hang Snatch
5 Dumbbell Overhead Lunge

Rest between rounds
*Each set must be unbroken

B. Choose one of the following for time:
1000m Row
2500m Echo
1000m Ski Erg
2000m C2 Bike

AMRAP in 20 minutes:
‘X’ Toes to bar (unbroken)
‘X’ Wall ball (unbroken)
Run 180m

Score = total repetitions.

Photo: A shout out to Fran who has been making huge gains. Choosing to take new challenges, setting herself goals and reaping the rewards. We love being a part of your progression.

Join us for a great partner workout.

7am – currently full
8am- lots of space. Have a sleep in and join us.

Photo: Carol during Friday’s workout. I could not be prouder of this lady!!!

Six rounds for time:
7 Deadlift
14 Burpees (over barbell)
21 Kettlebell Swings 24/16kg
Rest 90 seconds

*Perform 2nd, 4th & 6th round in reverse order

Photo: Gail hitting strong positions during Thursday Olympic Lifting sessions.
This session provides dedicated time to make significant improvements in your Snatch & Clean & Jerk.

A. 10 minutes:
Frog stand/Handstand practice

B. For max meters:
0-4 minutes: Tabata (8 rounds of 20 seconds on/10 second off)
Row
Rest 1 minute
5-9 minutes:
Max seconds Dead hang (accumulated)
Rest 1 minute
10-14 minutes:
Tabata (8 rounds of 20 seconds on/off)
Echo
Rest 1 minute
15-19minutes:
Max seconds Plank (accumulated)
Rest 1 minute

Score: record efforts for each + Grand tally.
1 second = 1 meter

Photo: There are good days and there are great days- Wednesday was extra great!!
Penny’s birthday, PB’s galore and Noah & Bodo training together.
Note: Noah was the driving force for CrossFit today as Bodo wanted to stay home and watch the State of Origin.
Both walked away with WINS, and there is still time to watch the Football!!!

A. Back Squat
Work to a heavy 5 reps,
then
work to a 1RM

B. Increment as far as possible in 8 minutes:
Sandbag squat clean (1-2-3-4-5…)
Loop run (approx. 80m)

For completion (25 minute cap)
10-9-8-7-6-5-4-3-2-1 reps of:
Strict Press
Strict Pull-ups
10 x Strict Sit-ups

*Choose a weight that allows for mostly unbroken sets of strict press.

Photo: Our 4:30pm crew joining Ian for The Push-up Challenge- Australia.
Ian is currently completing 3,307 push-ups in 24 days to raise awareness and funds for mental health in Australia.
It would be great if we could donate a few dollars to help keep him motivated and share the love. If you would like to chip in please donate here

What a Saturday!!! A huge thankyou to everyone who turned up for Nata’s farewell workout & BBQ. An absolutely insane number of athletes turned up to share in the fun!! Sorry to anyone we missed in the photo (at least we got one!!)
Nata heads off to the UK on the 23rd June – still time to catch up if you haven’t already.


“The Chief”
Five, 3 minute AMRAPS of:
3 Power Cleans 60/40kg
6 Push-ups
9 Air Squats

Rest 1 minute after each AMRAP.
*Continuous count.


Compare to last time here

Join us to farewell Nata before she heads to the UK. WOD at 7am followed by BBQ breakfast with great company.
Breaky from 8am.

This has turned out to be a HUGE session- Saturday SUPER CLASS!!

Complete as an individual or in a partnership.

Individual
For time:
50 Wall Ball 9/6kg
50 Pull-ups
50 Dumbbell Push Press 22.5/15kg
50 Calorie Row
50 Burpees
50 Overhead lunge 20/15kg plate
50 x 10m Shuttle Runs

or

Partnership
For time:
75 Wall Ball 9/6kg
75 Pull-ups
75 Dumbbell Push Press 22.5/15kg
75 Calorie Row
75 Burpees
75 Overhead lunge 20/15kg plate
75 x 10m Shuttle Runs

Complete movements in any order, however all 50 repetitions need to be completed before moving on.