A. Three rounds of:
DB Bench Press x 8
rest 45 sec.
M.E. Ball Slam (1 min)
rest 45 sec.
Row 250m
rest 45 sec.
B. Mobility
Post load, reps and time to comments.
Coming in a 1/2 hour before the 6.00am class to pay up Birthday Burpees = commitment. Happy Birthday Tanya.
🌱 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:
Please note only 6:30am, 9:15am & 5:30pm sessions will run today. 5:30am & 4:30pm sessions are CANCELLED. Today’s Part B. workout can be completed at home. A. Turkish Get-upWorking to a heavy double (left & right)B. Death by Shuttle Run, into Death by Burpees*Complete 1 Shuttle run/rep on the 1st minute, rest remainder of the minute. Complete 2 runs/reps on the 2nd minute, rest remainder of the minute… Continue with format until you can no longer get the required runs/rep in the minute.*Advanced athletes start with higher runs/repetitions Eg. start at 5 reps, and build.Restart clock between Shuttle Runs/Burpee rounds. Record successful efforts for each. Eg. 9/13 Shuttle Runs, 7/12 Burpees.Share your results on the Facebook Members page.Photo: Paula & Amie are on 🔥 🔥 What a partnership – Fittest in the Yard over the weekend.
Julie
Happy birthday Tanya. Could you please do mine for me?