Luke will be running both 7am & 8am sessions. For those who missed “12 Days of Christmas” we are going to run this in addition to the WOD at 8am class ONLY (there will be a section of the gym for this).
7am class is currently full – Please ensure you have booked in via Mindbody.

Thank you for a great day with “12 Days of Christmas” huge numbers and the Christmas spirit was shining through. Absolutely amazing efforts across the board. Well done everyone, especially those that hit the workout for the first time.

Five rounds for time:
Run 400m
60 second dead hang
30 Alternating lunges

Photo: The cutest Santa’s little helper ever.

Join us for the highly anticipated 12 Days of Christmas!!!
Bring your Christmas Cheers and get your JINGLE ON!!!
Come and cheer the afternoon crew on and then enjoy some ice cold beverages and nibbles by the water (From approx. 4pm for those that have already completed the WOD).
Bring your own drinks and a plate to share – Extra credit to those that arrive in Christmas attire!!

Note: All sessions WOD (no open gym).

“The 12 Days of Christmas”
1. Front Squat 50/35kg
2. Power Cleans 50/35kg
3. Hand Release Push-up
4. Pull-ups
5. Deadlift 50/35kg
6. Toes to Bar
7. Ball Slams 12/9kg
8. Burpees
9. Goblet Squat 22.5/15kg
10. Dumbbell Snatch 22.5/15kg
11. Shuttle Run (10m)
12. Thrusters 50/35kg
*Performed in the order of 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc.

Compare to last time 2024 here
Compare to last time 2023 here
Compare to 2022 here
Compare to 2021 here
Compare to 2020 here.

Note: For new members- Our “12 Days of Xmas” is our benchmark workout that we repeat each year.
The workout flows along with the song “12 Days of Christmas” song.
This workout is more than a workout and we look forward to it each year!!

Displaying Christmas spirit, through dress up, singing, etc. is highly encouraged.
Members who sing are awarded a prestigious Santa hat, Christmas tree or reindeer along side their workout score on the white board. Don’t be a Christmas Grinch- All participants are sure to be on Santa’s good list.

EMOM x 4
Clean & Jerk x 2 (light load)
EMOM x 4
Clean & Jerk x 2 (moderate load)
EMOM x 7
Clean & Jerk (Increment in load)

B. Mobility

Photo: We are so excited about our Christmas gifts. Thank you Diego from @thecoastlab for our Custom Coastal CrossFit/MAVERICK Key rings - our crew love them!!
Get in contact if you are wanting custom 3D printing.

Overhead Squats 3-3-3
Front Squat 3-3-3
Back Squat 3-3-3

Photo: Looking for some great Christmas gift ideas?
Start by shopping in house and supporting our amazing members.
Check out some of the fantastic products and services that could be perfect for the season.

@buttermeup_organics – Penny

A. Two round for time:
Echo 1500m/Row 750m
Run 860m
Row 750m/Echo 1500m

B. Optional:
3 sets x Max rep push-ups
Rest 2 minutes between sets

Photo: Looking for some great Christmas gift ideas?
Start by shopping in house and supporting our amazing members.
Check out some of the fantastic products and services that could be perfect for the season.
Indoor and Outdoor plants – Gretchel & Luke

Three round for time:
100m Farmers Carry 2×24/16kg
10 Bar Muscle-ups
15 Dumbbell Snatch (Left) 22.5/15kg
15 Dumbbell Snatch (Right) 22.5/15kg

Photo: Looking for some great Christmas gift ideas?
Start by shopping in house and supporting our amazing members.
Check out some of the fantastic products and services that could be perfect for the season.
@bsweetboxes_sunshinecoast – Chantal

Join Marie at 7am or 8am – please book in via Mindbody.

30 Rounds for time:
2 Strict Pull-ups
3 Deadlifts 100/70kg
4 Burpees

OPEN GYM:
Let’s learn some Party tricks- Join us for PLAY TIME!!!

Four rounds for time:
10 Deadball over shoulder 45/35kg
15 Toes to bar
20 Wall ball
Run 360m

Photo: Time to start thinking about our favourite Christmas workout. Lock in next Friday – 19th December (All sessions)

A. 30-20-10-5 reps for load of:
Shoulder to Overhead
Compare to last time here

B. Optional- Aerobic conditioning:
Run 2km

Five rounds:
7 Back Squats *
20 Sit-ups
50 Double unders

Rest 2-3 minutes between rounds.
*Heavy unbroken