Coastal CrossFit is closed today.
We wish you all the most fabulous start to 2024.
May you be surrounded by the right people that help you shine and bring all the great things life has to offer!!!
To our Coastal CrossFit community- Thank you for the best 2023!!
The love and support for one another makes all our lives better – Good health, lots of laughter and adventures. Looking forward to continuing to learn, laugh and grow with you all.
Join us for our last WOD for the year. Both 7am & 8am will be running.
“Unknown & Unknowable”
This will be a fun, challenging morning.
Be sure to bring a towel and change of clothes – you’ll definitely need it!!!
Photo: Many don’t know Sara’s (Sas) story – her battle with breast cancer and the rollercoaster of emotions that have followed these past few years. Sas’s epic battle through the “12 Days of Christmas” WOD was a great way to end the year – proving your inner strength, courage & determination!!!
Keep it going Sas – 2024 is going to be a great year!!
For time:
10 Squat Cleans
Run 360m
8 Squat Cleans
Run 360m
6 Squat Cleans
Run 360m
4 Squat Cleans
Run 360m
2 Squat Cleans
Run 360m
4 Squat Cleans
Run 360m
8 Squat Cleans
Run 360m
10 Squat Cleans
*Increment in load from 10-2, then decrease in load from 2-10.
Photo: Sally nailing her pull-ups during 12 Days of Christmas. Thank you @GrantWilliamsPhoto
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