What a great start to the New Year!! We are still awaiting a few returns but we have most athletes back in the box. Awesome work crew!!
Three rounds for time:
30 Deadlift 85kg/60kg
30 Box Jump 24″/20″
Run 860m
Photo: Greg.
Just about to turn 73years young. Simply put -What a man!!!
Coastal CrossFit is back to full schedule from today.
We hope you all had a great festive season!! It is time to get back into routine and get life back on track. We hope you have missed us!!! We are looking forward to getting our full crew back on board this week.
A. Heavy Triple Push Jerk.
B. Five rounds for time/load:
10 Shoulder to Overhead (Maintain load)*
15 Pull-ups Rest 1 minute
*(Choose a weight that allows for Heavy but unbroken reps)
Photo: Christmas Eve fun. We will try this again in winter 😀
In teams of 3, row as many metres as possible in 30 minutes.
*Run 180m and perform 20 Wall Balls after each effort on the rower.
Photo: Mia. What an exceptional young lady. This girl is bound for greatness in whatever she chooses to persue. We are so happy to have you with us. Xo
Session times: 6:30am, 7:30am, 4:30pm-6pm
A. 1RM Weighted Pull-ups
1 RM Weighted Dip
B. AMRAP in 10 minutes:
10 Pull-ups
10 Dips
50 Double-unders
Photo: We couldn’t be happier that Santa’s Elf joined us for the “12 Days of Christmas”. Just one highlight of the 2022 Coastal CrossFit festive season!!
A. 10 minutes to work to a heavy Clean (Power or Squat)
B. Partner workout:
Incrementing ladder of:
10 Power Cleans *
*Increase in load for each set.
Eg. 40-50-60-70-80kg.
* YGIG format
Photo: Josh working his way through a huge personal best time during the “12 Days of Christmas WOD” Shaving 5.27 off his time.
24.07 (2021) to 18.40 (2022) – What an effort!!!
Please note – Due to huge attendance we have added a 6:30am class to our schedule for the week.
EMOM x 10: 'X' Row Rest 1 minute EMOM x 10 'X' Toes to bar Rest 1 minute EMOM x 10 'X' Dumbbell Push Press*Athletes will start on various EMOMs and work through.
*Choose calories and reps and maintain across all rounds.
Home workout:
Tabata (8 rounds of 20seconds work/10 seconds rest)
1. Double-unders or Shuttle Runs
2. Strict Sit-ups
3. Push-ups
*Record total repetitions for each movement. Total of 12 minutes work (including rest).
Photo: Deb – Inspiration Award.
INSPIRATION AWARD-
An individual who provides inspiration to peers by challenging themselves towards greater functionality health and fitness and towards leading their best life. This year’s Inspiration award goes to Deb McGrath.
From day/day within the gym, Deb pushes boundaries, aims towards being the best she an be. Encouraging others to sign up and compete at various competitions. Your dedication shows no boundaries Deb. Keep up your great work!!
Timetable: 7:30-8:30am & 3:30-4:30pm
Open gym 7:30-8:30am & 3:30-5:00pm.
Five x 3 minute rounds:
30 Air Squats
15 Burpees
Max repetition Power Cleans 60/40kg
Rest 3 minutes.
Home workout:
Five x 3 minute rounds:
30 Air Squats
15 Burpees
Max repetitions shuttle runs x 10m
Photo: Recipients of our annual awards- Andy & Gretchel.
COMMUNITY AWARD- Andy
This award is for the person who displays a selfless support of other members during the year. Thank you so much for all you do for our community, especially during the Masters League – it doesn’t go unnoticed.
ATHLETIC ACHIEVEMENT- Gretchel
This award goes to the individual who has demonstrated outstanding improvement though out the year. This person works on weaknesses, embraces coaching, and tries their best day in/day out. What an amazing year. It feels like everyday Gretchel is hitting a personal best. This past 12 months has been nothing short of astounding. We look forward to seeing your achievements in the coming year.
Happy New Year to you and yours. We hope you have had a great start to 2023.
We can’t stay out of the gym so we will be running an Open Gym session from 3:30pm-5:00pm. No better start to the New Year!!!
As always we will have a WOD for you as well.
WOD:
Partner workout:
Ten rounds for time:
YGIG Format
10-15 Wall Ball
5- 10 Pull-ups (Chest to bar advanced)
Run 180m (together)
*Choose repeatable repetitions, keeping in mind total volume. 7 reps = 70 total.
Home Workout:
Ten rounds for time:
10 Squats
10 Sit-ups
Run 180m (Approx. 50sec)
What an amazing year!! Come and join us at 7am for our last workout for 2022.
Our last WOD will be a SURPRISE!!
Photo: Couldn’t be prouder of these two- Nata & Riley taking over the cruise ship gym!! Have the most amazing time 😊
2 cycles of: Every 5 minutes: Run 560m Then max repetitions - 1. Deadball over shoulder 2. Dumbbell Snatch 3. Lunge (with dumbbell)