A. 20 minute AMRAP:
8 Toes to bar
12 Kettlebell Swings 24/16kg
16 Lunge

*Run 180m after every 3 rounds.

Photo: We are surrounded by amazing people and inspiration!!!
Greggy is at the top of my list 😀

For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Dumbbell Bench Press *
Strict Pull-ups
10 x Weighted Sit-ups

*Choose a weight that allows for mostly unbroken sets of bench press.

Photo: We love Drop Ins at Coastal.
It was great meeting Nicky and have her join us over the festive season - see you next time!!

A. Power Clean Waves
Working off 1RM Power Clean
70% x 1, 75% x1, 80% x 1
75% x 1, 80% x 1, 85% x 1
80% x 1, 85% x 1, 90% x 1 (repeat for 3 cycles)

B. For time:
Run 2km (Weir & back)

Photo: Congratulations to our two Masters Legends Deb & Alison who are currently competing in the Master HQ Online. Thank you to Paula for your on going support as judge and cheer leader!!!

A. Five rounds for time:
50m Deadball/Sandbag bearhug carry 45/35kg
10/7 calorie Echo
Rest 1 minute

Rest 2 minutes (between A & B)

B. Five rounds for time:
15 Dumbbell Thrusters 2×15/10kg
14/10 calorie Row
Rest 1 minute

Photo: Sally’s last training day at Coastal.
Wishing Sally, Max, Ted & Elias all the very best as they head to Thursday Island for their next big adventure.
While we’re sad to say goodbye (for now), we are incredibly grateful for everything you have brought to our community and for the friendships we share. You will always be part of the Coastal CrossFit family, and we can’t wait to see where this exciting new chapter takes you.

Both 7am & 8am will be running. If anyone can switch from 7am to 8am it would be greatly appreciated.
7am Full class + reserves. Plenty of space in 8am.

Three rounds for time:
30/22 Push-ups
30 Hang Dumbbell Snatch 22.5/15kg
30 Wall Ball 9/6kg

Photo: Even when life takes you in different directions, you’re never far from our hearts or our community. Missing this legend and loving every time Amie pops back in for a visit. Coastal CrossFit will always be your home. xoxo

A. Two rounds, each movement for time:
Row 750m
Echo 1800m
Ski Erg 400m
Complete in any order.
Rest as necessary between efforts.
35min time cap.

B. Mobility

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)

*Scale- Chest to bar pull-ups, Pull-ups

A. Deadlift 5 X 5

B. Ten minute AMRAP:
30 Russian Kettlebell Swings 24kg/16kg
30 Squats

Photo: The OPEN is just around the corner 😁 Our favourite time of year.
We will be running the IN-BOX OPEN so will be needing 4 Team Captains to lead the charge. Please get your nominations to Marie.

A. Power Snatch Waves
Working off 1RM Power Snatch
70% x 1, 75% x1, 80% x 1
75% x 1, 80% x 1, 85% x 1
80% x 1, 85% x 1, 90% x 1 (repeat for 3 cycles)

B. Flight simulator
Ascend as far as possible in 10 minutes:
10-20-30-40-50…. Unbroken Double-unders
Compare to last time here

Photo: A huge congratulations to Nata –
Her feature film “Showstopper” won ‘Best Musical’ at the Brisbane Indie Film Festival. Over 500 films applied, 12 were screened at the festival, Showstopper being one of them!!! We could not be prouder. I know we keep saying it but this is just your beginning!!!

So good to have most of the crew back in the box. Now’s the time to reset and build momentum by nailing the basics: sleep, nutrition, and training. Small, consistent habits create big results. Show up, do the simple things well, and let the progress follow.

A. Strict Press 5×5

B. 10 rounds (Quality movement focus):
0-45 seconds – “X” Toes to bar
45-1:30 – “X” Push-ups

*Choose repetitions that allow for quality movement throughout. Approx. 20seconds of work on the first round.

Photo: I am excited to see huge progression was made this year in the changing of the American Food Pyramid. The biggest step forward towards HEALTH – with a focus on whole foods. Fingers crossed Australia will follow suit.