7.00am
AMRAP in 20 minutes of:
Run 200m
Tyre Flip 1M/3F
30 Walking Lunge Steps
8.00am
A. 1RM Thruster
B. Triangle Couplet
15-10-6 reps for time of:
Thrusters
Bar muscle-ups
*Weight Guide: Check out the event Triangle Couplet and pick a weight that replicated the difficulty that the games athletes faced. Otherwise, use about 60-70% of your 1RM Thruster.
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COASTAL IN-BOX OPEN – LET’S HIT THIS TOGETHER!!! TEAM CAPTAIN ANNOUNCEMENT: TBA SIGN UP HERE – $35 Participation ($10 for Team captains to cover any costs + $20 event costs). Read below to learn more… Our goal at Coastal CrossFit Queensland is to educate and inspire you to become the best version of yourself. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plan. Heck, watching your teammates GO is inspiring!!!Every year, CrossFit HQ runs an event called “The CrossFit Open” (Be sure to read the link if you don’t know about it). Doing the Open our way…The goal of our IN-BOX OPEN is community participation-help one another push that little bit extra, have some fun and achieve together. Add in some light hearted banter and a party at the end – what more could you want?? For the past few years we have done the Open our way and have the best time doing it!!!For many of our members we’re not interested in finding out how fast you can exercise against 400,000 other people worldwide. We ARE interested in helping you push to new levels in fitness, level up your life, and get high fives from our Coastal family. Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so!! SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs). COASTAL IN-BOX OPEN.The HOW?All registered athletes will be allocated to a team. We’ll divide you up into four teams, each with a Team Captain and an awesome team name.Individuals/Teams will earn points each week by:1. Participating (1 point per participant),2. Top three winners in Open division and Masters 50+ (1st – 3 points) (2nd -2 points) (3rd – 1 Point),3. Spirit (3 points) (by member vote)4. Best dressed (3 points) (by member vote). We will have a weekly and running IN-HOUSE SCORE CARDS.The Team with the highest TALLY after 3 weeks WINS!!! REGISTRATION/DRAFT MORNING TEAM ALLOCATION-The Ultimate Team- Bernie & Gretchel (Colour Red)Chloe, Cal, Jesse, Nicole, Caitlin, Paula, Brad, Billie, Sas, Henning (TT4) Team Twenty Four – Lou & Deb (Colour Blue)Chris, Luke O, Marie, Sally, Libby, Andrew, Robbie, Danielle, Jo, Anna, Leiah, Bodo, Lexi, Sam B Snatches & Dumbbells – Lydia & Amie (Colour Pink)Luke B, Ash, Tilly, Dani A, Kirthi, Mark F, Greg, Penny, Sammy Flex Appeal – Adrian & Lloyd (Colour Orange)Dob, Taz, Nata, Lizzie, Chan, G-Dwag (aka Grant), Michael, Kim, Faiz, Luka, Karla Date – Saturday 7am – 24Feb Registration will happen between now and February 29th. We want everyone participating. On Draft morning we will get together in person or join us on Facebook to watch your name be pulled from a hat. Unlike school, EVERYONE GETS PICKED. Then the Captains work hard to get you on board for the ride!! We want you to sign up this year; are you really going to say no to our awesome team captains? I don’t think so!!! BASIC RUNDOWNWe will complete one workout each week for three weeks (WOD released by CrossFit HQ). Workout times –WOD 24.1: Saturday 2th March & Monday 4th March (all sessions)WOD 24.2: Saturday 9th March & Monday 11th March (all sessions)WOD 24.3: Final WOD- FRIDAY NIGHT IN LIGHTS 15th March (PM Sessions) & Saturday 16th Mar (Goal to get everyone through by Saturday) End of OPEN Party – TBA REGISTRATION – CROSSFIT OPENYou can also sign up for the Open the CrossFit Games Site to check your rank worldwide. Please note# This is a separate registration. HOPEFULLY WE HAVE CONVINCED YOU TO SIGNED UP….. NOW LET’S HAVE SOME FUN!!!
For the month of January we are adding additional sessions to our timetable so that people who would like to try CrossFit but may not be ready to make a commitment can come and see what it’s like to train in our gym without any obligation. Who are they for: The sessions are aimed at people who have not done CrossFit before and all fitness levels are catered for. When are they on: Tuesday and Thursday evenings at 7.00pm (please call 0422 704 086 to book your spot). How much do they cost: Absolutely Free – all that we ask is that you bring a positive attitude. With the number of CrossFit affiliates to choose from these days it’s important that you are educated with the right information before you choose the right gym. Please read on for more information: Choosing the right CrossFit gym is more than simply picking the closest and or cheapest. While proximity and price are certainly high on the priority list there are many other things that you may not have considered that are equally important. Please consider the following points carefully before you decide on which CrossFit affiliate is right for you: – How long has the gym been established and what credentials and experience do the trainers have (both inclusive and exclusive of CrossFit)? – What is the instructor to athlete ratio? – How many sessions does the gym offer and do they suit your schedule? – Does the gym have adequate insurance? – Is the programming provided by the gym appropriate to your goals? – Will they make accommodations if you are injured or require a revised program for any reason? – What is the facility like, how big, how many bathrooms, showers, is there adequate equipment for class sizes, is it clean and tidy etc? – What is their administration like? Do they track your attendance, will they give you a call when you’re not there, are they flexible with membership options?
