Five rounds for max reps:
Dumbbell Push Press 22.5/15kg
Toes to Bar
*Perform as a superset with 2 min. rest between rounds.
Optional:
Work 30 sec. on/30 sec. off for 100/80 cal.
*Row or Airbike.
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Athlete of the Month
We are proud to announce the athlete of the month is Natalie Ferris (NATA!!) and what a month it has been!!!! Since her parents (Kim & Mark) purchased a CrossFit membership as part of her 13th birthday present, we have had the honor of being a part of Nata’s life and watched her develop into the amazing person she is today. Nata moved away to pursue her passion and love of theater (university) at the start of 2019- so although not for great reason we couldn’t be happier to have had her back during the past few months. This past few months Nata’s training has gone from strength to strength (regular Zoom training and now back in the box). She is absolutely smashing it in all aspects of fitness. Most recently achieving personal best in Cleans, Snatch and cardio workouts (which was not generally her forte). Nata your hard work is paying off. You are a huge inspiration!!! We love having you back. Nata will receive a gift pack including a treatment from Body Mechanics Myotherapy (thanks to Aden) https://www.facebook.com/bodymechanicsmyotherapy/and a B-Fresh voucher. Get to know more about Nata below:The Ferris’s (All 3 of them) Mark, Kim & Nata- If you have met Nata’s parents Mark & Kim you will understand what makes Nata so special – This apple doesn’t fall far from the tree. If you haven’t met them then you need to!!! Life is better with this family in it. – What made you start CrossFit?When we first moved to Australia at the end of 2012, my parents started CrossFit. They would talk about it non-stop, discuss their strategies at dinner, and argue over proper technique. It seemed like they were loving it! So about a year later, right around my 13th birthday, I started CrossFit and have been doing it ever since! – What are your favourite CrossFit moments?There are so many memorable moments throughout the years…! First push up, pull-up, double under. My first competition was the Clash On The Coast. I have always loved Olympic Lifting, and I competed at a state level when I was in high school. One particular moment that comes to mind was during the 2018 Open and I was unable to participate because of my knee injury. I was the cheerleader/counter and I witnessed my awesome mom get a new PB for her clean! Photo below! It seems that every week there are awesome moments that mark our personal achievements – just last week, I got a 62.5kg snatch! Yahoo! – What are your other passions in life and how does CrossFit help (if it does).I am half-way through my Acting degree at the Queensland Conservatorium and my passions in life include singing, dancing, performing, baking, and travel. CrossFit has not only improved my health and made me fitter, but it has allowed me to grow as a person! It has taught me discipline, organisation, and how to form and stick to good habits. – What does Coastal CrossFit mean to you and how has it impacted you?Coastal CrossFit is my second family and this community has literally watched me grow up! As much as I love the Arts, CrossFit is a place where I can step out of my normal world and challenge myself in different ways to my professional life! The Coastal CrossFit community has been so supportive of me over the last 6 years or so by coming to my shows, CrossFit Comps and more!
What a great start to the week!!! It is awesome to get back to Face to Face training. NEW MEMBERS- We welcome new members both CrossFitters and non-CrossFitters looking to start at Coastal CrossFit. Please contact us direct by email: coastal.crossFit.qld@gmail.com or call Marie Mob: 0432710684 ALL- PLEASE READ THE FOLLOWING so you know what is going on. Current service to you: – 5 Face to Face sessions per day (continue with current time table). Saturday 7am & 8am .– Pre book your sessions- classes are capped to ensure we maintain required distancing, quality coaching, etc. – Scheduled book in via Mindbody (essential) *Contact Marie asap if you are having any issues).– We may look to add in additional sessions if/when required. Things to consider:– Social distancing- minimum distance between personal.– Sanitizer upon arrival and leaving.– Equipment needs to be wiped down at the end of each session. (We had this working like clock work prior to shut down). – If you have any concerns in securing a position at your most convenient time please talk to me. We want everyone to have equal opportunity to attend a minimum of 3 sessions per week. RULES:– Be considerate of others. Due to maximum participants if you book a session turn up (rain, hail or shine).– CANCELLATIONS- by 8pm the previous night (for any morning sessions). This allows reserve list to fill a spot if it becomes available.– At this stage I don’t want to put penalties in place but please be mindful we are a small community- do what is in the best interest of you & our community. Additional sessions and online: We have had request for the inclusion of Zoom sessions (who would have thought?) We may consider this in the future however at this stage our priority is to provide CrossFit Face to Face. All other services will be assessed on an individual basis. If you are interest however please let me know. One on One or Small groups: Contact Marie to book in a private session with Mark or Marie. Nutrition coaching: Group and private nutritional coaching packages with Mark. No short term/quick fix here. Our goals just like training are based around establishing long term sustainable habits for life long health. If you have any questions please contact Marie on mob: 0432710684. Please note we have a huge work load at the moment so if I can’t answer I will get back to you asap. Alternatively please send me a text.
WOD: Saturday
Due to 16.5 being held over the Easter long weekend, this will be our last big Saturday session. Please come on down and cheer on your fellow team mates if you’re available! Rx’d Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Scaled Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 hand release push-ups Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target