This afternoon will be Gills last session at Coastal CrossFit. Thank you for your coaching. We wish you all the best for your future endeavors.

Please note: Reduced Timetable this week:
7:30am-8:30am (WOD)
7:30am-9:00am (Open Gym – Turn up any time)
3:30pm-4:30pm (WOD)
3:30pm-5:00pm (Open Gym)

Ten rounds for time of:
10 Wall Ball 9/6kg
10 Hang Squat Snatch 30/20kg * (10-9-8-7-6-5-4-3-2-1)

*Reduce Squat Snatch by 1 rep each round (10-9-8-7-6-5-4-3-2-1 reps)
Wall ball 10 reps each round.
*Squat Snatch can be a Power Snatch + Overhead Squat.

Please note: Reduced Timetable this week:
7:30am-8:30am (WOD)
7:30am-9:00am (Open Gym)
3:30pm-4:30pm (WOD)
3:30pm-5:00pm (Open Gym)

Three cycles of:
In 4 minutes:
Run 360m
Max reps Dumbbell Snatch 22.5/15kg

Rest 1 minute

In 4 minutes:
Run 360m
Max reps Burpees

Rest 1 minute

After a great festive season and relaxation it is now time to kick back into gear. It was great to be back in the box with the morning crew today and I look forward to seeing more of you this week.

Please note: Reduced Timetable this week:
7:30am-8:30am (WOD)
7:30am-9:00am (Open Gym)
3:30pm-4:30pm (WOD)
3:30pm-5:00pm (Open Gym)

Three rounds for time of:
50 Squats
15 Hang Power Cleans 50/35kg
20 Toes to Bar

Please note: Reduced Timetable this week:
7:30am-8:30am (WOD)
7:30am-9:00am (Open Gym)
3:30pm-4:30pm (WOD)
3:30pm-5:00pm (Open Gym)

EMOM x 30minutes:
Max cal/reps
Min 1: Row (Cal)
Min 2: Rest
Min 3: Bike (Cal)
Min 4: Rest
Min 5: Shuttle Runs x 10m
Min 6: Rest

We hope you all had a fabulous New Year and are ready to get back into some great training.
A huge thankyou to Olivia, Kaya and Gill for keeping the gym operating while we were away. It was great to see good numbers at each session 😀

Please note: Reduced Timetable this week:
7:30am-8:30am (WOD)
7:30am-9:00am (Open Gym)
3:30pm-4:30pm (WOD)
3:30pm-5:00pm (Open Gym)

10-9-8-7-6-5-4-3-2-1 reps of:
Front Squats * (taken from ground)
Gymnastic Push
Gymnastic Pull

*Choose a weight/movements that allow for mostly unbroken sets, maintaining an elevated heart rate.
*Gymnastic Push: Push-up, Dips, HSPU
Gymnastic Pull: Ring Row, Pull-up (kip/strist), C2B (kip/strict), weight C2B.

Wishing you all a healthy, happy and fabulous New Year!! Despite a few obstacles 2021 has been great, but 2022 is going to be even better. Spread the love 😘

Wishing everyone a Happy New Year!! We hope your festive season has been filled with love, laughter and adventure. We look forward to seeing you all soon.

Partner Chipper:
50 Calorie bike
100 Toes the Kettlebell
50 Dumbbell Thrusters (2x15kg/2x10kg Dumbbell)
100 Burpees
50 Lunges (left+ right = 1 rep) (2 x 15kg/2x10kg DB)
100 Calorie row

*Share work anyhow between partners. Only 1 person working at a time.

A. Partner workout:
AMRAP in 20 minutes:
Partner 1: Run/Row 200m
Partner 2:
5 Power Cleans 60/40kg
10 Push-ups/Decline/HSPU

*Partners to complete their work prior to swapping.
* Choose a weight to allow for consistent reps on the Power Cleans, and a difficulty of Push movement that allows for mostly unbroken repetitions.

Photo: Libby – Our quiet achiever and the most humble person you will meet, hitting the “12 Days of Christmas” RXD. Keep doing exactly what you are doing!!

Complete for time:
400m Row x 4 each
Rest as necessary
800m Bike x 4 each

*Each partner to complete 4 efforts on row and bike.
Start on either row or bike, complete all efforts before changing over to next machine.

Photo: Welcome Andy to Coastal CrossFit 500 CLUB. Awesome work 👍

Scheduled Class 3:30-4:30pm, OPEN GYM 3:30pm-5:00pm. Be sure to book in via Mindbody.

EMOM x 20 minutes:
Minute 1: Dumbbell Push Press
Minute 2: Pull-ups
*Choose your own weight Push-press (aim for 7-10 reps per minute)
*Choose your own gymnastic pull and reps (flexed arm hang/strict/kip/C2B/Muscle-ups)

Be mindful of total volume: 3 pull= 30 reps, 10 pull = 100reps.