We hope you had a great Easter break with friends and family. Let’s start the week out right and get straight back into training. We hope to see you all there!!

A. Front Squat 5 x 5 @80-85% 5RM
Pause on 1st & 5th rep
-Check here for 5RM Front Squat

B. Three efforts for Max repetitions (or 100 reps)
Dumbbell Thrusters (2 x 15/10kg)
*Record reps/sets
*8 minute cap

Happy Easter Monday.

We hope you have all enjoyed time with family and friends over the weekend.

Our regular sessions are cancelled today. Our members are welcome to join Luke for a session at 7am- please check our Coastal CrossFit Members Facebook page for details.

We look forward to seeing you all on Tuesday.

Partner workout
Two rounds for max calories/repetitions:
A. In 6 minutes:
Max calorie Echo
2 Rounds:
P1/P2: Run 180m
P2/P1: Max calorie Echo
then, Max calorie Echo in remaining time.

B. In 6 minutes:
Max repetition Devils Press
2 Rounds:
P1/P2: Run 180m
P2/P1: Max devils press (2 x 15/10kg)
then, Max Devils Press in remaining time.

Note: Both partners complete 2 rounds of each activity within the 6 minutes, then use the remaining time to share work anyhow.
Score= calories Echo + rep Devils Press= Grand Tally.

Coastal CrossFit is closed today for the Good Friday Public holiday.

Enjoy a day with family & friends.

Join Luke on Saturday at 7am or 8am.

Join us for a great training session before the good Friday Public holiday.
Please note: Coastal CrossFit is CLOSED – Good Friday & Easter Monday. Saturday morning will run as usual both 7am & 8am.

Every 5 minutes for 5 rounds:
Each for time:
5 Push Jerk *
10 Burpees
15 Deadlift
10 Burpees

*Choose a weight that allows for smooth unbroken Push Jerks.
Start at 0-5-10-15-20 minutes.

Photo: The legend, Will during the Open 26. Thank you @GrantWilliamsPhotos

Be sure to book in for SATURDAY 7am & 8am sessions.
Check Facebook members page if you would like to join Luke B for a session on Monday.

A. Build to a heavy:
Power Clean + Hang Squat Clean.

B. Ten rounds for time (20 minute cap):
5 Squat Cleans *
Run 180m
*Choose a heavy weight that allows for quality singles.

A. Five supersets:
Seated Strict Dumbbell Press 8-10 reps *
Strict Pull-ups (Semi Max reps or accumulate a number)

*Choose your own weight aiming for 10 reps in the first round.

B. For time:
10-9-8-7-6-5-4-3-2-1 push-ups
5 Toes to bar

Photo: A shout out to Gretchel who has given the quarterfinals everything!! So stoked she achieved strict handstand push-ups. Congratulations 🎉🎉

Congratulations to our crew that have been completing the CrossFit Quarterfinals over the weekend. A huge thankyou to our support crew that have come along to cheer, judge and bring positive vibes. You made it so much fun!!

I would hate for you all to miss out so picked my favourite Quarter final workout for you all.

Quarterfinals Workout 1 (2026)
For time:
10 50-foot shuttle runs
20 overhead squats
30 burpees over the bar
Rest 1 minute
30 burpees over the bar
20 overhead squats
10 50-foot shuttle runs

Time cap: 12 minutes

♀ 80 lb (36 kg)/♂ 115 lb (52 kg)

Photo: A shout out to our quiet assassin – Caitlin. It has been great watching her complete the Open & Quarterfinal workouts and smash it. So excited to see where your journey takes you!!

Come and join us at 7am for one big class.

We have a partner workout planned.

Stay for coffee & breaky at Chloe’s Cafe and cheer our Quarter Final athletes through their workout.

Photo: A huge shout out to @Grantwilliamsphotos – He spends a huge amount of extra hours in the gym to photograph our athletes and capture the memories. You are beyond amazing!!! We are so grateful for the love and time you give to us all. xoxo