For time:
15 Burpee Broadjumps (1m)
then,
1-2-3-4-5 Ring Muscle-ups
Run 50m
then,
30 Burpee Broadjumps (1m)
then,
5-4-3-2-1 Ring Muscle-ups
Run 50m
then,
15 Burpee Broadjumps (1m)

*Scale- Chest to bar pull-ups, Pull-ups

A. Deadlift 5 X 5

B. Ten minute AMRAP:
30 Russian Kettlebell Swings 24kg/16kg
30 Squats

Photo: The OPEN is just around the corner 😁 Our favourite time of year.
We will be running the IN-BOX OPEN so will be needing 4 Team Captains to lead the charge. Please get your nominations to Marie.

A. Power Snatch Waves
Working off 1RM Power Snatch
70% x 1, 75% x1, 80% x 1
75% x 1, 80% x 1, 85% x 1
80% x 1, 85% x 1, 90% x 1 (repeat for 3 cycles)

B. Flight simulator
Ascend as far as possible in 10 minutes:
10-20-30-40-50…. Unbroken Double-unders
Compare to last time here

Photo: A huge congratulations to Nata –
Her feature film “Showstopper” won ‘Best Musical’ at the Brisbane Indie Film Festival. Over 500 films applied, 12 were screened at the festival, Showstopper being one of them!!! We could not be prouder. I know we keep saying it but this is just your beginning!!!

So good to have most of the crew back in the box. Now’s the time to reset and build momentum by nailing the basics: sleep, nutrition, and training. Small, consistent habits create big results. Show up, do the simple things well, and let the progress follow.

A. Strict Press 5×5

B. 10 rounds (Quality movement focus):
0-45 seconds – “X” Toes to bar
45-1:30 – “X” Push-ups

*Choose repetitions that allow for quality movement throughout. Approx. 20seconds of work on the first round.

Photo: I am excited to see huge progression was made this year in the changing of the American Food Pyramid. The biggest step forward towards HEALTH – with a focus on whole foods. Fingers crossed Australia will follow suit.

Partner workout
For time:
Run 1.6km (bridge & back)
150 Wall ball 9/6kg
100 Pull-ups
50 Devils press 2x22.5kg/15kg
Run 1.6km

*Run together
* First partner in can start working through wall ball.
*Share reps anyhow.

Photo: Good luck to Jess as she takes on a new role in Gympie for the next while.

Three rounds for time:
860m Run
60 second Flexed arm hang
60 second Plank

Three rounds for time (25minute cap):
50m Single arm kettlebell farmers carry 24/16kg (out left/back right)
Walking lunge 15m
Sandbag over shoulder x 10 45/35kg
Walking lunge 15m
50m Single arm kettlebell Overhead 24/16kg (out left/back right)
Walking lunge 15m
Sandbag over shoulder x 10 45/35kg
Walking lunge 15m

Photo: Welcome home Davina. Xo

Three rounds for time:
Row/Run 200m/Echo 500m
20 Toes to bar
Row/Run 200m/Echo 500m
20 Dumbbell Shoulder to overhead 22.5/15kg

*Complete 1 round Row, next as Run, next as Echo

A. Build to a heavy:
Squat Clean + 2 Pause Front Squats *3 second pause

B. Ascend for 10 minutes:
1-2-3-4-5-6….
Front Squats 60/40kg
Strict Pull-ups

Welcome Back, Coastal CrossFit 🌊💪 — and welcome to 2026.
The new year isn’t about flipping a switch or chasing perfection. It’s about showing up, one session at a time, and committing to small actions that compound into big change.

Bring on 2026 and building health, strength, and resilience for life.

We are back to our full time table. Looking forward to seeing you all back in the box.

A. Five supersets:
Bench press 8-10 reps *
20 Sit-ups
*Aim for 10 reps on first rounds. Maintain weight across.

B. Every 2 minutes on the minute (E2MOM):
Run 180m
Max Burpees