BRING A FRIEND - Free session.
Today's session is a classic CrossFit style workout- easily adapted to suit all abilities. This is a great chance to try CrossFit and meet our amazing community.
Join our crew for a coffee at Chloe's Cafe after a great session.

AMRAP in 30 minute:
Run 360m
4 X 15m Sandbag carry
30m walking lunge

A. Five cycles:
Bench Press 8-10 reps
Pendlay Row 10-12 reps
*Aim for a weight allowing for 10reps Bench/12 reps Pendlay on the first round. Aim to hold weight and keep repetitions in the range.

Compare to last time here

B. Three x 5 cycle for load:
Man makers

1 Man maker= Push-up + Row (Left & Right) + Deadlift + Muscle Clean+ Strict Press

Photo: Marie, Danielle & Chan – still smiling after nailing 777 Burpees in 35minutes. #BurpeesforBravehearts

Share the love of Coastal CrossFit with BRING A FRIEND THIS SATURDAY 7am

A. Snatch technique
10 rounds incrementing in load:
Power Snatch + Hang Squat Snatch + Overhead Squat

B. For time:
20-16-12-8-4 reps:
Dumbbell Snatch (alternating) 22.5/15kg
Burpees (over dumbbell)

Photo: Join our EXTRA’s CLUB – JULY pick a weakness and lets hammer it!!

Four rounds for time:
Run 200m
60 sec deadhang (any grip)
Run 200m
45 sec plank
Run 200m
30 sec Flexed arm hang

*Aim for all static holds unbroken.*30 minute cap
*Feel free to add a weight vest for extra challenge.

Seven rounds, each for load:
5 Push Press
5 Hang Power Clean

*Complete each round for load. Dump the bar between Push Press & Hang Clean.
Rest between rounds.

A. Front Squat 3-3-3-3-3

B. 15 minute AMRAP:
3 Strict Pull-ups
6 Gymnastic Push (Push-up/Dip/HSPU)
12 Goblet Squat *
Run 100m

Photo: Nothing makes me happier than family training. This photo makes my heart sing!!! 💞

Both sessions will be running. Join Luke at 7am or 8am. Please ensure you have booked in via Mindbody.

With a partner:
For time:
Run 1.6km (bridge & back)
75 Toes to bar
50 Devils press 2x22.5/15kg
75 Toes to bar
Run 1.6km

*Run together. Share reps anyhow.

Five rounds for time:
100m Farmers carry 2x24/16kg
20/15 Push-ups
100m Sandbag carry *
30 Lunges (Alternating)

*Choose a challenging weight that allows for mostly unbroken carries.

Photo: Luke & Luka - Burpees for Bravehearts. Hitting 777 burpees in 36.48. Absolutely smashing it for a great cause.

A. Warm up:
Turkish Get-ups 5 x 2 (each side)
Use segmented movement position focus rather than weight focus.

B. EMOM x 5 rounds (23 minutes)
Min 1 : 'X' Wall Walks
Min 2: 'X' Feet elevated ring row
Min 3: Max Calorie (any machine)
2 minutes rest

*Score: Record reps & standard

Photo: A huge shout out to Sally continuing to train throughout her pregnancy. Your positivity and consistency is always inspiring 😊

A. 4 rounds: (Light load)
Power Snatch +
Hang squat snatch +
Tempo overhead squat (3 down-2 bottom-1 up)

4 rounds:(Moderate load)
Power Snatch +
Hang Squat Snatch

5 cycles: (Increment in load)
1 Hang Squat snatch

B. AMRAP in 10 minutes:
5 Hang squat snatch *
35 Double- unders

* Choose a weight that allows for quality unbroken efforts.

Note: Squat Snatch is priority over load. Power Snatch + OHS is considered a scale.

Photo: Congratulations Sonia for taking 1st place at Masters HQ over the weekend.