We will be operating on a reduced timetable. This afternoon will be 4:30pm-6pm (WOD or Open gym).
A. Handstand Skills – Technique/Progression
B. AMRAP in 20minutes: 20 Lunges Run 200m 10 Burpees Run 200m Photo: It is great having Lukey back in the gym. Thank you @GrantWilliamsPhoto
Take an extra day to relax with friends and/or family.
The perfect day for a nice beach visit, explore a local natural attraction – waterfall, etc. If you are looking for someone to join you add a post to our Facebook Members page.
The gym will open tomorrow afternoon –
4:30pm-6:00pm
We will return from our holiday tomorrow. We look forward to seeing you all in the box this week.
Photo: Congratulations Tilly on hitting the “12 Day’s of Christmas” WOD for the first time.
Wishing you all a beautiful day surrounded by friends and family and filled with love & laughter.
We are so grateful to have such an amazing community. Thank you for your love and support for our family and one another. We all make each others lives brighter!!
Keep sharing the love, you make the world a better place.
Coastal CrossFit will be closed today and tomorrow (Boxing day).
We will start a reduced timetable as of the 27th December.
Back to full schedule as of the 8Jan24.
Strong Person Saturday (Carpark session)
Be sure to book in with Luke at 7am or 8am.
Use the session – Aiming for minimum of 5 cycles:
In teams of 3: rotate through the following:
Front Rack Carry (barbell) 4 x 15m
Farmers Carry 2 x 15m
Sandbag/Deadball Carry (In front of body) 4 x 15m
*Choose weights that are repeatable for each movement. Small adjustments in weight are allowed.
*Mandatory put down at turn around.
P1 completes carry, P2, P3 rest. Rotate through for each movement.
Photo: Christmas spirit makes heavy weights feel light. Awesome work Andrew. Thank you @GrantWilliamsPhoto
Join Danielle at 5:30am & 6:30am or
Brett at 9:15am, 4pm (Open Gym), 5pm WOD–
We are happy to have Brett back at Coastal to assist us over the week.
Brett is one of the most experienced CrossFit Coaches around – Level 4 (CrossFit seminar staff) and an all round great guy!!
I would encourage you to join in his classes – you are sure to learn and get some great tips from him.
Two rounds for time:
Run 560m
50 Wall Ball 9/6kg 10′
25 V-ups
50 Ball Slams 12/9kg (Adv 20kg/12kg)
150 Double-unders (advanced 90 drag rope)
Bike 1200m/Row 560m
*Half athletes start on bike/half on row. Alternate movements each round.
*30minute cap
Photo: Congratulations to Kaity for completing the 12 Days of Christmas for the first time.
Reminder: CANCELLED 9:15am, 4:30pm & 5:30pm
Join Danielle at 5:30am or 6:30am. Ensure to book in.
A. Seven cycles of:
3 Front Squats + 5 Back Squats
*Barbell taken from rack. Rerack between Front Squats & Back Squats.
* Increment or hold weight as required.
B. Descending ladder for time:
Dumbbell Snatch (20-18-16-14-12-10-8-6-4-2) 22.5/15kg
Burpees (10-9-8-7-6-5-4-3-2-1)
*12 minute cap.
Home Option:
A. Tempo weighted squats (find anything for a goblet squat)
7 sets of:
10 reps – (tempo count 3 down-2pause-1 up)
B. Descending ladder for time:
Bodyweight lunge (20-18-16-14-12-10-8-6-4-2) 22.5/15kg
Burpees (10-9-8-7-6-5-4-3-2-1)
*12 minute cap.
This weeks schedule:
Photo: Jo looking to the heavens mid workout. Photo courtesy of @GrantWilliamsPhoto
Reminder: CANCELLED 5:30am, 6:30am & 9:15am.
Join Luke at 4:30pm or 5:30pm.
Partner Cindy+
AMRAP in 30 minutes:
P1: Run 180m
P2: AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
*Partner 1 starts on run, Partner 2 on Cindy.
If P2 completes partial round, the other partner can continue on from where they finished. Eg. P1 Run, P2: 1 round + 3 Pull-ups, P1 will complete 2 Pull-ups, 10 Push-ups, 15 Squats.
Score: 1 Run = 1 Round
1 “Cindy Round” = 1 Round
Home Option: (If no pull-up bar available)
AMRAP in 20 minutes:
5 Push-ups
10 Strict Sit-ups
15 Squats
Run approx. 180m (45seconds)
This weeks schedule:
Photo: Barb making the 12 days of Christmas look easy 🙂
Reminder- We will be heading off on our family holiday today as such there will be a couple of session cancellations over the next couple of days.
CANCELLED – Wednesday 5:30am, 6:30am & 9:15am
CANCELLED – Thursday 9:15am, 4:30pm & 5:30pm.
Please ensure you have booked in for all sessions.
A. EMOM x 4 minutes: (Light load)
1 Power Clean + Push Press
1 Squat Clean + Push Jerk
EMOM x 4 minutes: (Light to moderate load)
1 Squat Clean + Push Press + Push Jerk
YGIG for 7 minutes: (Increment in load as movement quality allows)
1 Squat Clean + 1 Push jerk/Split Jerk
B. Working with a partner
For time:
Push Press 5 x 7 sets (unbroken- approx. 70% – 80% of Part A)
Photo: Farewell Evie. It has been great having you with us. We wish you the most amazing time as you continue on your travelling adventure. Thank you @GrantWilliamsPhoto for the photo.
A huge thankyou to everyone that attended our Family Fun Christmas Beach Clash- approx. 50 attendees 😀 and helped us celebrate at our Christmas function. What a night!!!
Please share any appropriate photos on our members page 😀
REMINDER- We will be heading off for our family holiday on Tuesday. Some sessions this Wednesday & Thursday will be cancelled. Please refer to the timetable at the bottom.
For time:
Deadhang 2 minutes
Run 560m
50 Toes to bar
Run 560m
Plank 2 minutes
Run 560m
50 Toes to bar
Run 560m
Handstand Hold 2 minutes
*35 minute time cap.
This weeks schedule:
Photo: Two little legends (Zak & Freya) who joined us for our Christmas Beach Clash (Family Fun morning). We are grateful to have amazing families. Parents focused on wellness, leading by example – no wonder we are surrounded by young legends like this!!