For time perform:
50 Double-unders
25 Ring-dips
40 Double-unders
20 Ring-dips
30 Double-unders
15 Ring-dips
20 Double-unders
10 Ring-dips
10 Double-unders
5 Ring-dips
Post time to comments.
Wally working the ring-dips.
WOD: Friday
How Do I Start?
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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
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WOD Results:
6am:
Wally 15.15
Liz 12.08
Andrew 20.04
Chantal 13.25
Michelle.S 16.44
Jesse 18.50
Paul 17.50
Kylie 13.23
Aeon 19.22
Jen 17.26
Hey Chris, Marie & Drummond… Good luck with putting the event together tomorrow… It’s a real credit that you guys can host such an event and I know that it will be very successful. Please let us know if we can assist in any way.
Hi guys, just wanted to wish you all the very best for the weekend. To those of you competing – go hard and enjoy the experience. You will learn a HEAP from it. Chris, Marie and Drummond may the God’s of smooth sailing be with you! Tomorrow will totally rock and you will do a fantastic job. I’m sorry I can’t be there but I look forward to hearing all the stories on Monday!