A. Power Clean + Hang Squat Clean
B. Five rounds for time:
Run 300m
5 Power Cleans 80/50kg *
5 Front Squats 80/50kg *
*1 barbell – Choose a challenging weight that allows for mostly unbroken sets.
C. Optional extra:
3 Rounds of:
Max Strict Pull-ups
*2 minutes rest between efforts
Comments are closed.
🔥 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?
🚨 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!
It’s time to get outside and have some fun!!!This Saturday will be a combined session at 7:30am. Meet at the beach at Mykies by the Bay at 7:20am for a 7:30am start.Address: 5 Grand Parade, Parrearra. We recommend car pooling if possible. The Plan: A team workout 7:30-8:30am followed by BBQ breakfast. Be sure to book in for programming and catering purposes. Marie’s team versus Mark’s Team – losing team will be charge of cooking and serving BBQ breakfast 😀Unfortunately there were too many of us to book in for breakfast at Mykies so we will grab our take away coffees instead and enjoy a morning in the park. Teams will be arranged on the morning. Please note: All usual Covid and Social distancing rules apply. *If any one is around to assist with BBQ set-up please let Marie know.
