Session time: 7am-8:30am (with Tom).
Last workout for 2019…..

AMRAP “Angie”
Pull-ups (10 minutes)
Push-ups (8 minutes)
Sit-ups (6 minutes)
Squats (4 minutes)

*Complete as many repetitions of the movement within the allocated time frame. Aim to complete 100 repetitions of each movement. If completed early, continue onto the next movement.

Wishing you all a safe and wonderful New Years!!! We look forward to seeing you back in 2020!!

Session 9am-10:30am (With Tom)
Open gym or complete the suggested workout below.

10-8-6-4-2 reps of:
Clean & Jerk

*Add weight for each round.
*Aim to move well. I.e Repetitions do not need to be touch and go.

Finisher:
Tabata Bike 8 rounds of 20sec work/10sec rest

Photo: Thanks to Grant. Welcome Kim to the 1000 Club. (Kim has achieved more than 1000 sessions at Coastal CrossFit- Awesome work Kim!!!)

Normal session time 7am -8am.

Partner Workout:
AMRAP in 20 minutes:
50 cal air bike (50 stroke change over)
100 Cal Row (25 stroke change over)
10 x 180m Run (Alternating)

*Alternate with your partner on each activity until all calories have been completed.

Photo: Thanks to Grant. Chloe Saliba “12 days of Christmas”.

Reminder we are on a reduced time table. The gym will be open from 8am- 9:30am for Open Gym or to complete a WOD.
We hope you had a wonderful Christmas. We encourage you all to keep active during this time (do something positive), even to counteract some of the indulgence during this period.

5 Rounds for completion:
15 Burpees
15 Wall ball 6/9kg
15 Ball Slams 20/12kg
Run 360m
*This is aimed to get you moving.

Photo: Thanks to Grant Williams. Lloyd smiling his way through the “12 days of Christmas”.

Wishing you all a safe and beautiful Christmas with family and friends.

Chris and I would like to thank you all for a wonderful year.

From the bottom of our hearts thank you for your ongoing support and love through our craziest year so far. It has been a challenging but most rewarding year for us. We look forward to continuing our journey with a fabulous 2020 with you all. xoxo

Reduced timetable starts today: 8am-9:30am.
WOD kicking off at 8am: Details below.
Open Gym: You also have the option of doing you own thing throughout the allocated time.

WOD: Team Scavenger hunt- bring your sense of adventure and Christmas Spirit. Points will be awarded based upon task completed.
*Bonus points allocated for every team member who wears something Christmasy.

*Please ensure you are aware of the reduced timetable over the festive season. http://www.coastalcrossfit.com.au/2019/12/07/28796/

Five rounds for time:
400m run
21 Kettlebell Swings
24kg/16kg
12 Pull-ups

Well done to everyone who braved the 12 Days of Christmas!
Today we have a “fun” team workout for you. We look forward to seeing you there!

“The 12 Days of Christmas”
1. Front Squat 50/35kg
2. Power Cleans 50/35kg
3. Hand Release Push-up
4. Pull-ups
5. Deadlift 50/35kg
6. Toes to Bar
7. Ball Slams 12/9kg
8. Burpees
9. Goblet Squat 22.5/15kg
10. Dumbbell Snatch 22.5/15kg
11. Shuttle Run (10m)
12. Thrusters 50/35kg
*Performed in the order of 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc.