Super session Saturday – FAREWELL to Chloe.
Come and join us at 7am for the fun!!!

This is a partner workout – surprise tribute to Chloe.


For our members and Chloe’s friends come and join us from 6pm for a fun farewell night.

For time:
Row 1000m
Run 2000m (Canal loop)
Echo 2500m


Photo: We are excited to have Crowther join our coaching team at Coastal. With an aligned focus on longevity and a holistic approach to training we know he will be a great fit for our community.

A little about Crowther-
A newly graduated dietitian and CrossFit coach of four years, he believes in sustainability above all. In fitness, that means moving well so you can move often, and moving forever. In nutrition, it means eating well in a way you can keep up for life.
With a strong focus on movement quality, rehab and prehab, he helps people stay strong and injury-free. Olympic lifting is his favorite domain to coach, but he enjoys it all, at every level and on every journey. Most of all, he loves being out on the floor, meeting you where you’re at and making the best hour of your day even better.

For time:
30 Dumbbell Snatch 22.5/15kg
then,
1-2-3-4-5 Muscle-ups
*50 skips after each set of Muscle-ups
then,
60 Goblet Lunges
then,
1-2-3-4-5 Muscle-ups
*50 skips after each set of Muscle-ups
then,
30 Dumbbell Snatch

**Sub Muscle-ups with C2B Pull-ups, Pull-ups etc.

A. Back Squats 5 x 5 (85%-90% of 5RM)

B. For time: 100 Burpees

Photo: Winning days when your training partners are colour coordinated and it wasn’t planned!!🥰🥰

A. Five sets:
3 Strict Press + 4 Push Press

Increment to a heavy, technically sound set.

B. AMRAP in 8 minutes:
10/8 Push-ups (Hands & feet on plate)
8 Ring Row (Feet elevated) *
12 Strict Sit-ups

*Unbroken effort on first round.

Photo: So great to have Linda at Coastal CrossFit.
Congratulations on taking steps in the right direction- Frequency and consistency is the key. Let’s see how great you can feel over the next few months.

For time: Complete 300 Double-unders

Working intervals:
3-3-3-4 minutes
19/16 cal Echo or 22/18 cal Row
6 Hang Squat Cleans 60/40kg
Max Double-unders in remaining time.

Rest 1 minute between intervals

*Double-unders carry over between intervals.
*Score : Time when total double-unders are achieved or double-under repetitions.

Photo: Welcome back Tegan. We look forward to sharing your health and fitness journey. So happy to have you and your girls in the gym.

Join Marie at 7am (currently full). Plenty of space at 8am (enjoy the sleep in)

Six x 3 minute rounds:

A. Partner 1: 4 x 15m Farmers carry 2 x 32/24kg
Partner 2: 30m walking lunge
then swap,
Max calorie Row in remaining time
Rest 1 minute

B. Partner 1: 4 x 15m Farmers carry 2 x 32/24kg
Partner 2: 30m walking lunge
then swap,
Max calorie Echo in remaining time
Rest 1 minute

A. Build to a heavy Snatch approx 90% of 1RM.
Athletes to use consistent snatch variation (Power or Squat)

B. Snatch drop sets
1 Snatch @ 90%
2 Snatch @ 85%
3 Snatch @ 80%

Complete 5 sets

Reset between every repetition- Not touch & go.
Rest 2-3 minutes between cycles
Goal- maintain quality repetitions during drop sets (ie. reduction of weight)

Ten rounds:
4-7 Strict Pull-ups*
50m Deadball carry
Rest 1 minutes

For time (25 minute cap):
100 Double-unders
10 Wall Walks
25 Toes to bar
40 Burpee box Jump overs 24″/20″
25 Toes to bar
10 Wall Walks 
100 Double-unders