A. Work to a heavy set (left and right):
Dumbbell Power Snatch +
Hang Power Snatch +
2 Dumbbell overhead squat
* Both sides to be completed on a single Dumbbell.

B. Front Squat 3-3-3-3-3 (1+2)
1 Pause Front Squat + 2 Front Squat

Photo: Phil. Congratulations on being the recipient of our most prestigious award - COASTAL AWARD. This award goes to the individual who possess the ideal attributes from a coaching perspective. This person embodies discipline, coachability, positivity, lack of ego. Everyday, dispute injury Phil is positive, encouraging and just an all-round amazing human. The world is a better place because Phil is it in. We are so grateful to have Phil with us at Coastal CrossFit.

A. Five rounds for max reps:
Push Press 0.75BW/0.66BW
Pull-ups
* Rest as necessary between rounds.

Photo: Lou. Always a great session with this lady.

EMOM x 18 minutes:
Min1: Run 180m
Min 2: Wallball 5-10-15-20-25-20-15-10-5

Photo: Jesse. Congratulations to our boy for taking out the Bob Henderson Shield for Olympic Weightlifting on Saturday and Chloe for achieving the qualifying weights for the World Championships – watch this space!!!

Partner Dumbbell DT

AMRAP in 20 minutes:
12 Dumbbell Deadlifts 2×22.5/15kg
9 Dumbbell Hang Cleans
6 Dumbbell Shoulder to Overhead
*100 single skips each time you break.

*One partner starts on the skips, the other on “DT”.
Any break on the dumbbell requires a 100 skip penalty.

Score = rounds of DT.

Photo: One of my most favourite ladies – Kim.
Public announcement: Kim has been in Japan receiving an award from the Emperor of Japan for the amazing work of her charity “Shine on Kids”. Kim you are one amazing women, so beautiful and humble. Congratulations on everything you have achieved through “Shine on” in memory of your beautiful son Tyler.
I encourage everyone to read about the amazing work Kim and Mark do in Japan through “Shine on Kids”

Six rounds for time:
Run 360m
45m Walking lunge
Row 200m

Photo: Andrew – this legend of a man has been working hard on improving his mobility and it is showing!!! Great work Andrew (I knew you would love the shout out ;D) xo

For time: 5-10-15-20-25-30 Toes to bar 25-50-75-100-125-150 Double-unders *15 minute time cap Photo: Georgia - Smashing strong wo/men Saturday - front rack carry.

A. Pause Front Squat + Front Squat 3-3-3-3-3
(2 Pause Front Squat +1 Front Squat)

B. Every 90seconds for 5 cycles:
15/12 Push-ups
25 Squats
* Record individual round times + total work time.

Photo: Robbie – Strong wo/man Saturday’s are always fun!

EMOM x 20minutes:
Min 1: 3 Deadlift + 2 Hang Power Cleans + 1 Jerk
Min 2: Strict Pull-ups
*Maintain load and repetitions across all rounds.


Photo: Chrissie – Shave for a cure. Please click here to donate.
I am sure that everyone’s lives have been affected by cancer, and the Greeff family are no exception. In honor of a friend this amazing mother and son (Gordon) are teaming up with the ambition of raising $5000 for Cancer Council. If they hit their target both will shave their head at the end of the month. This family are always first to support our crew and now is a chance to show our support. Chrissie you are amazing!!!

Two cycles of: In 3 minutes Run 360m, then Max repetitions if: 1- Wall ball 2. Burpees 3. Dumbbell snatch Rest 1 minute between efforts. Photo: What an awesome night celebrating a great year of training and our amazing community. So much love and respect - thank to each and everyone who makes our community what it is. We are eternally grateful for you support and love you give us and one another day in, day out. Xo

Join us for a surprise workout. Both 7am & 8am sessions are on.

Reminder: Our Christmas party starts at 4pm – we are looking forward to a celebrating a great year of training and community with you.

Strong wo/man Saturday

7-10 sets: 30m Farmers carry (hold 80-90%) 30m Front Rack carry (hold 80-90%)