Perform as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Post number of rounds completed to comments.
Post best caption to comments.
WOD: ‘Cindy’
How Do I Start?
Navigation
CrossFit.com Links
Videos
Affiliates
- Brisbane Strength and Cond.
- Specialized Fitness Bootcamps
- CrossFit Gold Coast
- CrossFit Perth
- CrossFit Coolum Beach (QLD)
- CrossFit Base (ACT)
- CrossFit North Queensland
- CrossFit Coffs Coast (NSW)
- CrossFit Never Quit (NSW)
- CrossFit Territory
- CrossFit SEQ
- CrossFit Mornington Peninsula
- CrossFit Ignite Sydney
- CrossFit Victoria
- Logan City CrossFit (QLD)
- CrossFit Resolve (QLD)
- CrossFit Rocks (QLD)
- CrossFit MoshPit (QLD)
- CrossFit Norwest (NSW)
- CrossFit Arena (QLD)
- CrossFit Northside (QLD)
- CrossFit Crew (ACT)
- CrossFit Toowoomba
- CrossFit 42 South
- CrossFit Newcastle
- CrossFit Sydney
- CrossFit Sunshine Coast
- CrossFit Brisbane
- CrossFit FX
How do I start?
Contact us via phone, email or drop in to book your introductory sessions.Who is CrossFit for?
"The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience".
CrossFit "delivers a fitness that is by design, broad, general and inclusive. Our specialty is not specialising. Combat, survival, many sports and life reward this kind of Fitness". (Coach Glassman, CrossFit Co-Founder)-
World Class Fitness in 100 Words
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports".
Contact
t: 1300 654 775
m: 0422 704 086
e: info@coastalcrossfit.com.au
f: 07 5494 6428
Address:
13, 7-9 Premier Circuit,
Warana QLD 4575Training Times
CrossFit:
Mon: 5am | 6am | 5pm | 6pm
Tue: 5am | 6am | 5pm | 6pm
Wed: 5am | 6am | 5pm | 6pm
Thur: 5am |6am | 5pm | 6pm
Fri: 5am | 6am | 5:30pm
Sat: 7:00am
Times Don't Suit?: Organise a group of 4 or more and we'll run a session at your convenience.
Familiarisation Sessions: By appointment
One on One Training: By appointmentTestimonial
Since retiring from NRL in the year 2000 I have managed to stay reasonably fit through a combination of lighter weights and middle distance running, but all the time struggling for that motivation that comes with full time training in a team environment.
Four months ago I was asked to try a new workout regime called Crossfit and how things have changed. For the first time since my retirement have I regained my drive to be the best athlete I can. Crossfit provides me with challenges by the way of different workouts everyday that will push you to the very edge of your physical ability. It is addictive for the reasons that each week that goes by you can see improvements in your results which keep you coming back for more. Because of the wide range of movements and exercises that confront you in each workout, Crossfit appeals to all people who are interested in improving their fitness levels and therefore their lifestyle.
Through the watchful eyes of fantastic trainers I must say that I look forward to pushing myself that little further each day. So to close, if you are prepared to commit yourself to this program I will guarantee you myself it will bring you physical and mental fitness beyond comprehension.
Wade Fenton
Melbourne Storm 1998 -2000Upcoming CrossFit Events
CF Games Flyer
-
Recent Posts
Categories
Archives
Site Admin
POSTAL ADDRESS |
© Devision 2009 | Website Design by Devision | Hosting by Webcrowd
WOD Results:
6.00am
Glen: 14 rxd
Michelle: 11+5
Liz: 9+5+10
Rach: 23+5+10+13
Maree: 11+5
Stephen: 14+5 rxd
Alison: 7+5+10+8
Maren: 9+5+8
Ali: 11+5+8
Sue: 19 rxd
11:30
Marie: 14+5+10+8 rxd
Chris: 27+4 rxd
5.45pm
Lance: 14+5+2 rxd
Wade: 17 rxd
Katie: 8+5+10+10
Luke: 15
Dave: 17+5+6 rxd
Grant: 12+5+10+13
Aaron: 17+5+7 rxd
Penny: 11+5+3 rxd
Deniece: 13+5+5
Jeremy: 11 (push-ups/sit-ups/squats)
Nic: 8+10+10 (10 push-ups/20 sit-ups)
Joel: 13 (push-ups/sit-ups/squats)
Andrew: 12+5+10+9
Rach & Sue, you are both out of control – good job!!!
Thanks Chantal. Unfortunately I was pretty trashed this am. A hard but fair call was made that my form wasn’t strict enough on all reps to be able to claim Rxd. I’m really gutted especially after fighting mentally to turn up and train in a very fatigued state but I’ve taken a lot away from it and I can only hope on the day that it really counts it has made me stronger! Go hard tonight Girl!
Don’t be gutted Rach, that many rounds in a fatigued state is excellent by anyones standards, and according to Chantal we are out of control, I personally love falling under that description.
Thanks Chantal, always a tough WoD but I kind of like that one (Thats a bit sick isnt it!) You should do well tonight I think you will be amazed at your improvement and there will definitely be one, You too Deneice, get stuck into it!
Marie and Chris nice work!
Chris, have we done this since the 30th October? I was just trying to check progress… Didn’t seem like that long ago.
Stephen, consider this morning as your one “feel good” session for the week… Things will change very quickly!!
Sue… Awesome!!
No Glen, the 30th of Oct is the last time we have done ‘Cindy’ but we have done a few variations on a Cindy theme since then. eg. 1 C&J, 1 round of Cindy, 2 C&J 1 round of Cindy etc.
Hey Glen, I’m glad i managed to pip you at the post this time!! No doubt you will come back with a vengeance but i’m onto “something” that may just rattle your cage when we do the cavemen type WODS! Be afraid…………
Sue and Rach……what can i say???
Stephen… Why don’t you bring this “something” to Sectionals?? It’s not going to cost you any more money than what the two of you are paying to spectate, because you get a free spectator when you compete… Furthermore, I believe that you beat me at Coastal Crossfit, so you really have no excuse!! It will be great experience with a cool t-shirt to take home!!
Stephen; I agree with Glen. We sincerely mean it when we say that each and every entrant in a competition walks away with a valuable lesson. I have not met anyone who has not gone away and improved as an athlete following a competition. Get on it. Chris.
Are you getting shorter Lance?
Aaron that is exactly what happened to Lance. When you do a lot of crossfit you get shorter, look at Chris as your prime example, once upon a time he was taller than Glen.
Thanks for the encouragement Gents but i am really looking foward to you blokes giving it a full go…………and a weekend away with the missus without any kids may prove to be just as good a workout……..don’t tell her though.
My name is Lance and i work with Tikky the clown in the Circus
Hey Chris – good to see you back on the board – fine effort
[...] to last time – here Time to start thinking about this [...]