What an amazing Saturday morning!! Despite the weather we had 30 people hit the Open workout and it did not disappoint. Well done to our awesome Team captains – Themes and dress up were on point. Beware the Open Team Spam over the next few weeks 😀

All sessions Monday will be Open 22.1. Timings may be a little out as we will run in heats with allocated judges. All athletes will be required to be there at the start of the session for warm-up, brief and strategy.
Please ensure you have read all movement standards prior to coming in to make the day easier to run.

CrossFit Open workout 22.1
Complete as many rounds as
possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs

Or for those not wanting to repeat:
A. Five rounds of:
Bike 800m
60 second plank hold

B. Optional:
EMOM x 10 minutes:
Strict Pull-ups

Photo: Some of the crew from Saturday. Reminder we encourage all crew to wear your team dress-ups tomorrow (points awarded for best efforts across the day).

Our main event will kick off tomorrow. We ask all athletes to be at the box by 7am for the athlete brief. Heats will be allocated and will continue to run until all athletes have completed the WOD.
Join your team (in costume) and our community for lots of fun.

CrossFit Open workout 22.1
Complete as many rounds as
possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs

Please ensure you have read all movement standards prior to coming in to make the day easier to run.

Photo: This mornings 5:30am was a little disrupted (in a good way) with the Open announcement.

Our favourite time of year is here!!
CrossFit Open 22-1 will be announced today CrossFit Open 2022.
Watch this video so you know what to expect.

Athletes will have SATURDAY from 7am and all day Monday to complete the workout. A small crew will hit it during Open gym – please note# we want to get as many people as possible competing on Saturday and Monday.
Get your team attire on and get ready for some FUN!!!!

Five rounds of:
Dumbbell Bench Press 12-15 reps
Strict Gymnastic Pull 8-12 reps
*Rest as necessary between movements.

TEAM CHALLENGE: Points awarded for Theme/dress up & Team Spirit.
Can’t wait to see everyone in theme on Saturday. Whether you are completing the WOD on Saturday or not, come along and cheer your team on. The more the merrier!!!

A. Deadlift 3-3-3-3-3

B. Three rounds for time of:
30 Kettlebell Swings
20 Burpees
10 Toes to Bar

Photo: When the Suns out, Lloyd’s Guns are out!!! Why wouldn’t you??
Summer at its best!!!

EMOM x 30 min.
1. Air Bike (calories)
2. Sit-up
3. Rest
4. Double-unders
5. Push-ups
6. Rest
*Score = total reps. 2 Double-unders = 1 rep.

Photo: Kim working her way through DT. Her goal was to achieve 1 Push Jerk at 25kg, but she absolutely smashed her goal achieving multiple rounds and looking easy doing it. We are looking forward to seeing what you will achieve in the Open.

A. Two position Clean:
1. Below the knee
2. Ground

B. 10-1 reps for load of:
Thrusters
*Working 1:1 with a partner.
*7 minute cut off.

Photo: This super hero aka Grant Williams has joined our 1000 Club. Awesome work Grant!!

Partner workout:
For time:
75cal Bike (50 stroke change over)
100cal Row (25 stroke change over)
10 x 180m Run (YGIG)

Photo: Adults arts and craft over the weekend. Thank you Chris for our new gym addition. #Maverickstrengthequipment

Come on in for a “FUN” Surprise.

Congratulations to our amazing Masters League crew. You guys have been nothing but inspirational these past 4 weeks. So many personal achievements – and always bringing that extra 10%.

Reminder: Our Masters League crew will be hitting their final WOD at 5pm today. Bring your Pom Poms and be ready to cheer them on. Ascend as far as possible in 15 minutes: 30 Deadlift 60/40kg 30 Wallball 9/6kg 30 Deadlift 80/55kg 30 Wallball 9/6kg 30 Deadlift 100/70kg 30 Wallball 9/6kg 30 Deadlift 120/85kg 30 Wallball 9/6kg ... Continue with format. Photo: Nicole. One of our newest 1000CLUB Members. 1000 attendances at Coastal CrossFit. Such an awesome achievement Nic.

Four round for time of:
Run 180m
15meter Walking Lunge
Run 180m
Bearcrawl with Deadball 12/9kg
Run 180m
Broad Jump
Row (Match Broad jump no. with Calories)

Photo: Dob getting Open prepped. Thank you to Grant Williams for always being on hand to capture these moments.