A. Pause Front Squat + Front Squat 3-3-3-3-3
(2 Pause Front Squat +1 Front Squat)
B. Every 90seconds for 5 cycles:
15/12 Push-ups
25 Squats
* Record individual round times + total work time.
Photo: Robbie – Strong wo/man Saturday’s are always fun!
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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:
For time: 5 Cleans 100/70kg 10 Box Jumps 30/24″ 15 Burpees (over the bar) 4 Cleans 8 Box Jumps 12 Burpees 3 Cleans 6 Box Jumps 9 Burpees 2 Cleans 4 Box Jumps 6 Burpees 1 Clean 2 Box Jumps 3 Burpees
