7.00am
Pick a Benchmark WOD.
8.00am
“Kinney”
Run 1600 meters
15 Muscle-Ups
15 Deadlifts 100/70kg
Run 1200 meters
10 Muscle-Ups
10 Deadlifts
Run 800 meters
5 Muscle-Ups
5 Deadlifts
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EXTRA’S CLUB
🔥 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!
WOD: Saturday
CHRISTMAS BEACH CLASH – FAMILY FUN BEACH MORNINGJoin us at 7:30am at Minkara Park (refer map below). Saturday 16th December – 7:30am – approx. 10:00am This is a team event: Be sure to dress in team colours of some description – Shirt, shorts, face paint, etc. Anything that can distinguish you as part of your team. TEAM BLUE- Luke BSara, Greg, Mike, Eldo, Paula + Kids- Harry & ZakTEAM GREEN- DanielleCal, Lydia, Deb, Tim, Ella + Kids – Dom & NoahTEAM WHITE – ChrisNata, Chrissie, Sally, Brad, Sam + Kids- Frankie & LeviTEAM RED – MarieKim, Doug, Lukey, Gemma + Kids – Luca & AlfieTEAM BLACK – ChloeBillie, Tilly, Amie, Ed, Marc + Kids- Izzy & FreyaTEAM BROWN – JesseNicole, Bodo, Lou, Dee, Luka + Kids- Livvy & Ava Dress in your team colours and get ready for a fun/challenging morning.Be prepared to get wet, sandy. Points will be awarded for Winning Team of events.6 Teams – only 1 winner!!! Where: Meet at Minkara Park (refer map below). This is the street running adjacent to BFresh. Check out the MAP below.