*Please don’t forget that the body scan is booked in for 7:00am.  We are happy to run an additional workout at 8:00am for those of you that would like to train after the scan.

Two rounds for time of:
30 Ball Slam 20/12kg
30 Calories (row)
30 DB Snatch 22.5/15kg
30 Pull-ups
30 Lunges 20/15kg
*You may partition the work but you must complete a full round before starting the 2nd round.

pFor time:
30-20-10 reps of:
Thrusters 40/30kg
Bar facing burpees

Advance version:

For total time:
30-20-10 reps of:
Thrusters 50/35kg
Bar facing burpees

EMOM x 20:
1. 2 x 2 Power Snatch
2. Toes to Bar
*Choose your own load and reps to maintain.

A. Front Squat 3-3-3-3-3

B. AMRAP in 10 min.
10 Deadball Over the Shoulder 45/30kg
50m Deadball Front Carry 45/30kg
*This is a partner workout – you may share the work with your partner however you like.

A. EMOM x 10:
Gymnastic Pull
*Choose your own movement and reps.

B. 10-1 reps for time of:
Shuttle Run 10m
Burpees

For time:
100 Squats
Run 800m
30 Push Jerk 60/40kg
Run 800m
30 Hang Power Cleans 60/40kg
Run 800m
100 Squats

*Today is bring a friend day. This workout is easily modified to suit all abilities, so don’t hesitate to bring your friend along. Ideally, please tell your friend to come along 10-15 min. early so we can have a quick chat to find out a bit about their training history.

Three rounds for reps:
Min. 1: Toes to Bar/Toes to Kettlebell
Min. 2: Push-ups
Min. 3: Box Step Over 20/15kg @ 20″
Min. 4: Pull-ups/Ring Rows
Min. 5: Burpees
Min. 6: Rest

Five rounds, each for time of:
Row 250m
15 Thrusters 40/30kg
Run 200m
*Rest as necessary between rounds.

A. Overhead Squat 5-5-5-3-3-3-1-1-1

B. Five rounds for time:
Broad Jump 20m
DB Snatch 22.5/15kg*
*Match the number of jumps taken to achieve 20m with DB Snatches (per arm).

Share to fun- Bring a friend this Saturday 10th November @ 7am

Coastal CrossFit gives you the opportunity to spread the joy of getting fit with your friends during ‘Bring a Friend Day’, this Saturday 7:00am.
Please bring a friend or two and share with them the fun you find in our CrossFit community.

If you are new to the Sunshine Coast and looking for like minded training buddies- come and join us!!

No need to book simply turn up 10 minutes prior to the session.

Give us a call if you have any questions. Mob: 0432710684