Partner workout
A. 0-6 minutes: Max calorie Row
Working minute on/minute off,
6-12 minutes: Max rep Wall ball
Working 30 seconds on/30 seconds off

Rest 3 minutes

B. 0-6 minutes: Max X 10m Shuttle Run
Working minute on/minute off,
6-12 minutes: Max rep Burpees
Working 30 seconds on/30 seconds off

A. Overhead Squats 3 x 8
*Maintain load across sets

B. For time:
12-9-6 Hang Squat Snatch 50/35kg
24-18-12 Toes to bar

Photo: Our 1st IN-BOX OPEN 2026 Team Captain – Linton.
REGISTER HERE this is a community event you don’t want to miss.
The CrossFit OPEN our way!!

A. Five cycles of 5 Man makers.
Man maker- Push-up + Row (left + right) + Deadlift + Muscle Clean + Strict Press

Rest as needed between efforts
*Maintain load across all sets

B. Mobility

For time:
30-60-90-120 second Plank
Run 100m-200m-300m-400m
30-60-90-120 second Sandbag Bearhug carry 45/35kg
Run 100m-200m-300m-400m
30-60-90-120 second Suitcase hold 2x32kg/24kg
Run 100m-200m-300m-400m

Photo: Luke during the Open 2025.
It is almost our favourite time of year (OPEN TIME) – Feb. 26-March 16
3 weeks of Community, Fun, Challenge & Achievement.
If you are new to the Open- Learn more here

Ten rounds for time:
1 Round of “Cindy”
1 Clean & Jerk 60/40kg
(add 1 Clean & Jerk per round. Ie. 1-2-3-4-5…)

20 minute time cap.

“Cindy” Round:
5 Pull-ups
10 Push-ups
15 Squats

Photo: Reminder: Small compounding changes – lead to sustainable long term improvements.
Click here to read – The Power of Time Horizon and Compounding Gains in Nutrition.

Coastal CrossFit is closed for the Australia Day Public holiday.

Take time to enjoy and celebrate our everything that is Australian.

7am & 8am sessions are both on our regular time table.
7am is currently full but space is available at 8am. Come and join Luke. Please book in via Mindbody.

Five supersets:
2 X 15m Barbell front rack carry *
4 x 15m Farmers carry *

Rest between rounds
* Put down at 15m mark
* Maintain load across rounds

A. Overhead Squats 10-10-10

B. For time:
3-6-9-6-3 reps:
Wall Walks
10 Burpees

Photo: Mark M- It is great to have this champion back in the box.

A. 20 minute AMRAP:
8 Toes to bar
12 Kettlebell Swings 24/16kg
16 Lunge

*Run 180m after every 3 rounds.

Photo: We are surrounded by amazing people and inspiration!!!
Greggy is at the top of my list 😀

For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Dumbbell Bench Press *
Strict Pull-ups
10 x Weighted Sit-ups

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

Photo: We love Drop Ins at Coastal.
It was great meeting Nicky and have her join us over the festive season - see you next time!!