“Cindy”
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
or, if your Cindy score is 15 rounds or better…
“Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
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🌱 SPRING KICKSTART – 4 Week Reset 🌟 “There is no better investment than your health.” Our 4 week SPRING KICKSTART has begun (Monday 6th Oct- Monday 3rd November)…Remember this is just the start.– 4 Week Kickstart– 12+ weeks (Noticeable difference)– 6+ months (Sustainable change) This is the launchpad not the end goal… STEP 1: REVISIT THE BASICSUsing the Checklist below, identify your STRENGTH & WEAKNESSES.Fixing your weakest link will provide the most benefit.Establish 1-2 goals with 2 strategies each to assist you. Sustainable actions are the key to long term success. Commit to the 4 weeks, make positive changes and stay the course. WEEKLY PRINTABLE Chart- Coastal CrossFit Members Join our KICKSTART challenge Facebook page
Sleep is far more than just downtime — it’s a vital process that allows your body and mindto repair, reset, and restore balance. Quality sleep supports every major system in thebody, from your muscles and hormones to your brain and immune system. The Value of SleepDuring sleep, your body and brain go to work:
*Please don’t forget to log your scores for 14.3 A. Work to a 3RM Thruster (instructional video) B. Four rounds of: 1 min Wall Ball 10/6kg (instructional video) Rest/Burpees (instructional video) *Minute 1 of the wall ball sets the target number. Perform 2 burpees for every rep less than the target number reached in rounds 2, 3 & 4. *Well done to Meg who hit a PB Deadlift of 70kg (multiple times) in 14.3 at 47kg B.W!
