5 rounds for time of:
7 Muscle-ups
21 Burpees
Each burpee must terminate with a jump, one foot above standing reach.
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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 | 12pm | 5pm | 6pm
Wed: 5am | 6am | 5pm | 6pm
Thu: 5am | 6am | 12pm | 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: (20 min. cap)
6.00am
Heath: 17.38
Carla: 17.45
Kym: 19.47
Liz: 17.48
Maren: 19.24
Tim: 18.49
Stephen: 14.26
Ali: 18.30
Glen: Skills
Carol: 11.22 Farmers Carry 12kg/row 200m 5 rounds
Maree: 15.49
Lance: 17.30
Kylie: 18.26
Chantal: Skills
Andrew: 17.33 100kg DL/Millurpees
Grant: 19.38
Deniece: 18.14
5.30pm
Ben: 19.43 rxd
Mandy: 17.50
Ross: 4+21+2
Nella: 14.43
Shaella: 18.24
Kirsten: 19.23
Sam: 16.59
Nic: 19.19
Wade: 17.34
Damo: 16.55 rxd
Dave: 19.28
Alison: 4+7+10
Kacie: 18.37
Thanks to the CrossFit Morninton Peninsula crew for coming along and training at Coastal CrossFit.
Good luck to all competing this weekend – “give it horns!”
“Ditto”…all the best guys. We are looking very forward to an exciting 2 days.
GO CCF!!
For those who are staying at Novotel Brisbane over the weekend:
* All reservations are under your own name, just like a normal booking.
* You pay on check out, they will just ask for a credit card at check in.
*Check in time is 2pm (should be able to get into rooms from 12pm. Check out time is 11am, so we’ll need to check out before Sunday’s WOD.
* There is a charge for parking at the hotel, I am trying to get a group discount, but I may have more chance of winning the sectionals, so we’ll see.
* Address: 200 Creek St. Brisbane, QLD 4000.
I have made the following reservations, so please let me know if any of them are incorrect or if I am missing anyone:
Sue & Lisa – Arrive Friday, Depart Sunday
Stephen & Maren – Arrive Saturday, Depart Sunday (Honeymoon Suite!)
Andrew & Chantal – Arrive Saturday, Depart Sunday
Deniece & Grant – Arrive Saturday, Depart Sunday
Lance & Selena (Room 1) – Arrive Friday, Depart Sunday (Twin Room)
Lance & Selena (Room 2) – Arrive Saturday, Depart Monday (Twin Room)
Penny – Arrive Friday, Depart Sunday (Twin Room)
Chris & Marie – Arrive Saturday, Depart Sunday (Twin Room)
Glen & Michelle – Arrive Saturday, Depart Sunday (Presidential Suite)
If anyone has any roblems when they arrive, just give me a call on Michelle’s phone(0401 222 537), cause I won’t have mine!
“Honeymoon Suite” wouldn’t that have been nice…never had one of those…but like my hubby says…everyday with him is a honeymoon, what more can you ask for!!!!
Thanks for organising it all Glen! See you tomorrow!
Maren, you just put 10 more names on the board of people who have puked!! Just make sure that if your room is anywhere near mine, you keep the noise to a minimum please!!
Glennie are you jealous? We all know the ”The Bulldog” has taken your place with Michelle!
Heats are up for Sectionals:
Chris – Heat 3, 9.15am, 1.30pm
Drummond – Heat 5, 9.45am, 2.00pm
Glen – Heat 8, 10.30am, 2.45pm
Marie – Heat 10, 11.00am, 3.15pm
Penny – Heat 10, 11.00am, 3.15pm
Sue – Heat 13, 11.45am, 4.00pm
Rach – Heat 14, 12.00pm, 4.15pm
What about me Glenn?
Sorry Chantal… I always forget someone… last time it was Sue…
Chantal – Heat 15, 12:15pm, 4:30pm
Lucky last heat Chantal… You get to watch everyone else and work out a really good strategy… You’ll be up there Chantal, don’t be worry about that!
Hey guys, best of luck tomorrow and Sunday!! I will be thinking of you so go hard and remember at the end of the day its just another hard WOD at the box (just a bigger box)!
HAPPY BIRTHDAY Sue for tomorrow xx0xx