For time:
200m Run
21 Back Squat 60/40kg
10 Toes to Bar
200m Run
15 Front Squat 60/40kg
10 Toes to Bar
200m Run
9 OHS 60/40kg
10 Toes to Bar
200m Run
15 Front Squat 60/40kg
10 Toes to Bar
200m Run
21 Back Squat 60/40kg
10 Toes to Bar
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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:
A. Hang Power Cleans 3-3-3-3-3 B. For time:10 down to 1 repetition of:Ring Rows (Feet in line with hands)*Perform 5 heavy Front Squats between sets. Photo: Jack. One of our FIFO members who trains at our 5:30pm session when home. Awesome to see Jack continue to train when away at work allowing him to continue his progress – the PB’s keep coming!!! Keep up the great work Jack.
