Complete five cycles:
In 4 min complete:
Bike 20/15 cal
Run 360m
Max plank
* Rest 2 minutes between rounds.
* Score is seconds in plank.

Photo: Sharni. Welcome back to this ray of sunshine. Back at Coastal after a couple of years away she has a new lease on life and a focus to be the healthiest version of herself. So great to have you back.

Six rounds, each for time:
20 Dumbbell deadlift 22.5/15kg
16 Dumbbell Lunge 22.5/15kg
12 Dumbbell Push Press 22.5/15kg

Photo: Danielle working pistol squats during Friday skills session. Continuing with high attendance, putting in the extra yards with the Olympic lifting and gymnastics sessions she continues to move from strength to strength. Awesome work Danielle!!!

“Jackie”
For time:
Row 1000m
50 Thrusters 20/15kg
30 Pull-ups

Photo: Russell. Champion effort on getting his first ring Muscle-ups (strict). Photo courtesy of Mark B.

10-1 reps for time of:
Front Squat 70/45kg
*Perform 10/7 Push-ups + 180m Run after each round.

For time:
50 Pull-ups100 Kettlebell swings
Run 2240m (4 X 560m loop)
Photo: Hanh. A relatively new face in the box but not new to CrossFit. Great to have you with us!!

For time:
21 Overheads squats 60/40kg
45 Deadlifts 60/40kg
15 Overhead Squats
30 Deadlifts
9 Overhead Squats
15 Deadlifts

Photo: Nata enjoying our awesome run around the canal. We look forward to seeing her on her weekends home.

Tabata:
Row
Rest 1 minute
Burpees
Rest 1 minute
Bike
Rest 1 minute
Toes to bar
*Each Tabata is 8 intervals of 20 seconds work/10 seconds rest.
* Score: total for each movement and grand tally.

Photo: Welcome Lachie. Always super happy even at 5:30am. He will be one to watch on the white board.

EMOM for 20 minutes:
Minute 1: Power Clean + Hang Power Clean + Squat Clean + Hang Squat Clean (maintain load)
Minute 2: Pull-ups (choose own style and repetitions)

Photo: Jo. Always ready for a sing or dance mid workout. Obviously her favourite song is on as she is enjoying the bike way too much.

AMRAP in 6 minutes:
10 Dumbbell Snatch 22.5/15kg
35 Double-unders

Rest 1 minute

AMRAP in 6 minutes:
12 Goblet Squats 22.5/15kg
8 Push-ups

Rest 1 minute

AMRAP in 6 minutes:
6 Push Press 22.5/15kg (alternate sides per round)
10 Sit-ups

*Score repetitions for each AMRAP and total repetitions.

Photo: Nate taking 1st place on the podium at the KCF Individual competition. You will often see Nate working solo during the pm sessions putting in the hard yard. So awesome to see your hard work and dedication paying off. Awesome work!!!

Best of luck to Nathan who is competing at the KCF training – Individual competition today (Bells Creek). If you are close by be sure to head down for some support.

For time:
Row 1500m
Bike 1000m
Run to bridge & back.

Photo: Mick W. Since starting with us Michael has maintained great attendance each week, given every session his best shot and been open to coaching. This past couple of weeks we have seen a significant improvement in his confidence levels and abilities. You are doing all the right things – Trusting in the process , having patience for your progression and giving yourself time to work the foundations are all part of the journey.

“The road is never short to places worth going” (Unknown).