A. Push Press 5×5
*Use approx. 80-90% of 5RM
B. Flight simulator
Ascend as far as possible in 10 minutes:
10-20-30-40-50…. Unbroken Double-unders
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Burpees for Bravehearts- Sat 7am
Burpees for Bravehearts. Saturday 14th June from 7am we will be running Burpees for Bravehearts alongside our friend/CrossFitter and all round amazing human (Colin Noble) with the goal of raising $1000 for Bravehearts.A bit of background from Colin:Last year I was part of something much bigger than I imagined when I took part in the Bravehearts 777 Marathon.Running 7 marathons, in 7 states over 7 consecutive days. The physical aspect of the challenge, while daunting bore no significance on the immense sense of purpose running for a cause dedicated to the prevention and treatment of child sex abuse. My personal fundraising tally was in excess of $17k with a group total of $750k!!This year we want to hit $1million!!!When I started doing triathlons and then onto 777, I missed tapping into the CrossFit community. Here is a whole community so close to us who many will have been affected by child sex abuse and may not know all of the avenues of support available to them, their family or friends, through the amazing work Bravehearts do. Here’s where I had an idea… Burpees for Bravehearts!!Does exactly what it says on the tin!! We would love to have as many people on board in raising as much money as possible for such a great cause. Participation donations of $10 directly to Bravehearts on the day. If you can’t participate your donation would still be greatly appreciated. For Time:Must be with a partner, teams of 3 or 4 to symbolize we are not alone when having to deal with child sex abuse.RXD777 Burpees (Bravehearts 777 Marathon)Intermediate343 Burpees (7×7=49 x7=343)Scaled84 Burpees (77+7=84) Read below to get some statistics and additional inspiration to participate and donate. Some statistics:More than 1 in 4 Australians have experienced child sex abuse.Among Australian children who have been sexaully abused, for more than 78% it happened more than once.In up to 90% of child sex abuse cases, the offender is known to the child/family.In more than half of cases the onset of child sex abuse is from 0-8 years.Burpees can put you in a dark place, just as child sex abuse can.Burpees hurt, but not as much as child sex abuse. When you think you’re in a dark place doing burpees today, think of the unfortunate 1 in 4 who have experienced child sex abuse, then question if you are really in a dark place. Let’s do this together!!! Note: Bring your friends and family– the more the better!!!
🚨 WE’RE LOOKING FOR A COACH! 🚨📍 Warana – Sunshine Coast, QLD Coastal CrossFit is putting the feelers out for an experienced CrossFit Coach to join our crew! We’re looking for someone with flexibility (think self-employed or part-time availability) who can coach the occasional class and step up during holiday periods when we step away from the business. This role will work alongside our current awesome coaching team. 👊 About You: This is a casual, flexible role perfect for someone who wants to stay involved in a top-tier affiliate without a full-time commitment. 🙌 You’ll be coaching an amazing, supportive community that values quality coaching and consistency. 👉 Check us out: www.coastalcrossfit.com.au 📧 Sound like you?Contact Marie & send your resume to: coastal.crossfit.qld@gmail.com Let’s chat!
WOD: Monday
A. Five rounds for load:2 Strict Press + 4 Push Press + 6 Push Jerk*Aim for the 5 heaviest sets. Increment in weight across sets. B. Ascend as far as possible in 10 minutes:10-20-30-40-50… etcDouble-unders (unbroken). Photo: Fran. A huge shout out to Fran who has really stepped it up. This past couple of weeks she has hit multiple workouts RXD when she would have use to scale. It is sooo awesome to see your progression. 😀