A. Five cycles:
Bench Press 8-10 reps
Pendlay Row 10-12 reps
*Aim for a weight allowing for 10reps Bench/12 reps Pendlay on the first round. Aim to hold weight and keep repetitions in the range.
B. Three x 5 cycle for load:
Man makers
1 Man maker= Push-up + Row (Left & Right) + Deadlift + Muscle Clean+ Strict Press
Photo: Marie, Danielle & Chan – still smiling after nailing 777 Burpees in 35minutes. #BurpeesforBravehearts
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🔥 EXTRA’S CLUB – JULY EDITION 🔥Let’s turn those weaknesses into strengths 💪 This July, we’re launching the EXTRA’S CLUB – your chance to level up by committing to a personal goal and working on it consistently. Pick one focus for the month — something that challenges YOU.💥 Strict Pull-ups💥 Mobility work💥 Handstand practice💥 Bigger Biceps (join Lloyd’s GUN CLUB 💪)💥 Core strength💥 Or anything that moves you forward! 🕒 Just 10 minutes extra, 3 days per week — before or after class.This is about building small, powerful habits that compound over time. Strength, aesthetics, movement quality — it all counts! ✅ A board will be dedicated to the EXTRA’S CLUB so you can track your focus.✅ Want extra accountability? Buddy up with someone working on the same goal! No need to wait for New Year’s – your improvement starts NOW.Write your name, pick your focus, and let’s get to work! 👉 What’s your extra for July?
🎉 BRING A FRIEND SATURDAY – FREE CROSSFIT SESSION! 🏋️♀️ Ever wondered what CrossFit is all about? Come find out — no strings attached, no pressure, just fun! This Saturday, we’re opening our doors to friends, family, neighbours, and anyone curious about giving CrossFit a go. ✅ Free session✅ No experience needed✅ Supportive, judgment-free environment✅ All fitness levels welcome✅ Work out alongside our amazing community✅ Coached by experienced, friendly trainers 👯♀️ Bring your bestie, partner, workmate or sibling — it’s always more fun together.You’ll get a taste of what makes CrossFit so effective and empowering — without the intimidation. 📅 WHEN: Saturday 28th June @ 7am📍 WHERE: Coastal CrossFit – Warana📝 WHAT TO BRING: Activewear, water, and a great attitude! 💥 You’ll move, sweat, laugh — and maybe surprise yourself with what you can do 💪Tag your workout buddy and let’s go!
🚨 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!
Every 4 minutes x 5 rounds: Run 400m sub 1:30/1:40 50 Unbroken Double-unders *Rx’d is for completion.
