Ascend for 5-4-3-2-1 minutes of :
1 x Strict Pull-ups,
1 x Wall Walk,
10 Double-unders
*Add 1-1-10 reps per round.
*Each block of work starts at 1-1-10reps
* Rest 1 minute between each block of work.
Wall Walks- Hands to contact 10″ line at wall.
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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:
What a crazy year!!! We couldn’t have done it without you all. Thank you for your amazing support and love throughout the year. We are truly blessed with amazing people around us. Now it is time to celebrate- Come and celebrate a great year at Coastal CrossFit and join us for dinner, drinks and hopefully some dancing and karaoke. When: Friday 4th DecemberTime: From 6pmWhere: Kawana Waters HotelWhat: Dinner (individuals to order off the MenuDancing shoes are a must, hopefully we also have a chance to warm up our vocals 😀 (Grant Williams, Nata??) Partners/children are welcome (maybe for the earlier part of the night- until Marie’s dance moves turn bad 😀 (Bahaha it doesn’t happen) – People capped at 60 people- please RSVP on Facebook members or in the box asap. Aqua Fun Park-Our traditional Aqua Fun Park adventures. Get your A Game on- things are about to get real!!!! Join us for a “FUN” FAMILY afternoon at the BLI BLI Water Park. Our annual game of “BUILD UP TIGGY” will kick off at 2pm.A booking has been made for 45 people. Booking number: 32011272660393Where: BLI BLI Water ParkTime: 2pm – 3pmWho: Everyone (Adults and Kids) Please RSVP for ADULTS & KIDS.Cost: $20 per head (use link below)https://www.blibliwatersports.com.au/…/aqua-park…/Please note: We can and will change the rules at any time. Be sure to bring a sense of adventure.We have given everyone enough time to recover from our Christmas party the night before- this will be the perfect way to get started again.
