A. Front Squats 5-5-5, 3×5 (Pause on 1st & 5th rep)
*Work from ground for 3 working sets (incrementing in load), then move into the rack holding weight for 3 heavy sets.

B. Three rounds for time (12 minute cap)
5 Squat Cleans 70/50kg
Run 100m
20 Alternating lunges (body weight)
Run 100m

Photo: Goody completing “CHAD”. This man is definitely all heart.

For time:
15 Burpee Broadjumps (1m)
then,
1-2-3-4-5 Ring Muscle-ups
Run 50m
then,
30 Burpee Broadjumps (1m)
then,
5-4-3-2-1 Ring Muscle-ups
Run 50m
then,
15 Burpee Broadjumps (1m)

Photo: Saturday sessions are the best!!! It is a chance for athletes that train at different time through the week to come together to share some pain and laughter. It made my weekend to have Bodo & Fran (brother & sister) have the chance to train together and absolutely smash the WOD.

Share the love of Coastal CrossFit- Bring a friend to join us in the session.
This session is suitable for all abilities.

Partner workout:
For time:
8 Rounds (4 each)
100m Farmers Carry (2×24/16kg Kettlebell)
Run 200m,
8 Rounds (4 each)
Sandbag hold
10 Burpee Pull-ups,
8 Rounds (4 each)
Echo 500m
20 Wall ball 9/6kg

*Each partner will start on opposite movements, then swap.

Photo: Shout out to Brad & Goody. Both of these legends weren’t able to join us lasts Saturday for “CHAD” so they arranged a 5:30am effort. Great effort guys!!!

Reminder: Come and join us for a social afternoon by the water (from 5pm). Bring the family, a picnic blanket, a plate to share and some great conversation 😀

This Saturday 7am is “BRING A FRIEND”– Your recommendations are our greatest compliment.
Bring a friend to share share our amazing community.

A. 3 cycles (Light load) Power Clean + Push Press + Push Jerk (Pause in catch positions)
2×1 – 2×1- 2×1 Power Clean + Push Jerk (incrementing to moderate load)
1-1-1-1-1 Clean & Jerk (Any style) Increment in load.

B. Increment as far as possible in 15 minutes:
Power Clean & Jerk (2-4-6-8-10…) 60/40kg
Shuttle Runs x 15m (2-4-6-8-10…)

5 Sets of 8-10 single leg Tap downs (each side)
*Start on small plate and build in height only as movement quality allows.

A. Front Squats 5 x 5 (2 second pause on 1st & 5th rep)
*Complete 10 Glute bridges between sets.

B. Partner workout
Ascending ladder in 8 minutes:
Thrusters 50/35kg (1-1-2-2-3-3-4-4…)

Photo: The Sunsets are beautiful – let’s enjoy it. Nibbles by the canal this Friday from 5pm.

Five rounds for time:
5 Devil Press 22.5/15kg
15 Toes to bar
50 Double-unders

A. For quality movement
5 sets x Power Snatch + Hang Squat Snatch + Overhead Squats (light load)
* 3 second pause in each catch position.
5 sets – Increasing to moderate load
3-5 sets- heavy/repeatable load

B. AMRAPS in 10 minutes:
7 Overhead Squats (for load)
Run 200m
*Choose a weight that provides feedback but allows for quality movement.

Photo: A huge thankyou to @GrantWilliamsPhotos for capturing CHAD1000X last Saturday. The turn out and effort of our crew was amazing- Thank you everyone.

For time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Bench Press *
Pull-ups
*Choose a weight & pull-up option that allows for mostly unbroken efforts.

Photo: “CHAD 1000X” – What a morning with the most amazing crew. Thank you everyone that completed the workout, supported one another. We got through it together!!! xoxoxo

“CHAD 1000X HERO WORKOUT”
For Time:
1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

This workout is performed in tribute to those affected by mental health challenges and in support of suicide prevention.

As many of you know, Linton recently lost his brother (Travis). Together with Linton, we wanted to honor his brother’s memory (Travis) — and all those we’ve lost to suicide — as well as stand with anyone who may be struggling with their mental health.

We understand the sensitivity of this topic, but we believe it’s important to come together, raise awareness, and support one another. No one should ever feel alone — let’s continue to look out for each other and keep the conversation open. This weekend, we come together as a community to remind each other that you are never alone.

We will be providing a BBQ breaky.
Come and join us for a WOD morning with meaning, great company and conversation.

Reminder:
This Saturday, we’ll be completing the Hero WOD “Chad” — in honor of Travis (Linton’s brother) and all those we have lost. We understand this is a sensitive topic, but it’s one that touches us all. This workout is a chance to come together in support of mental health and suicide prevention — and to remind each other that you are never alone.

For time:
Echo 2000m
30 Burpees
20 Dumbbell Shoulder to overhead 22.5/15kg
20 Burpees
15 Dumbbell Shoulder to overhead 22.5/15kg
10 Burpees
10 Dumbbell Shoulder to overhead 22.5/15kg
Row 1000m

Photo: Mark. Birthday Burpees – what a way to celebrate turning 59 years young than doing something that most people wouldn’t.
At Coastal CrossFit we celebrate by paying up burpees 100- your age(59)= 41 burpees.
Why? Because we can!!
A motto to live by:
“Do today what others won’t, so you can do tomorrow what others can’t” Jerry Rice.