A. Pause Overhead Squat 3-3-3-3-3

B. 10 minute ladder:
Toes to Bar (5-10-15-20-25….)
Double-unders (20-40-60-80-100 …)

Photo: Grant through Fittest 3. After months of working away it is so great to have you back in the box regularly. Thankyou #PhotoMonkey (aka Andy) for capturing the boys in action.

AMRAP in 15minutes:
3 Wall Walks
12 Dumbbell Snatch 22.5/15kg (Scaled: 15kg/10kg)
15 Alternating Lunge (20/15kg weight plate)

Photo: Sara.
After a lengthy recovery from Breast cancer Sas is well on her way to improving her health and quality of life. So awesome to see Sas testing her her fitness outside of the box.

Come and join us for a fun, surprise workout.

Both 7am & 8am sessions are on.

Partner workout "Unknown Unknowable" For time: 1.6km run 50 partner push-up (sync with hand clap) 100 Dumbbell Snatch 22.5/15kg (shared) 50 Toes to bar (shared) 50 Burpees (over partner plank) 100 Medball squat and throw (alt) Run 1.6km *Duration, movement, reps unknown. Released as each element is completed. Photo: Sally. We have been spoilt having Sally and Ted with us for our 9:15am session for the past while. Sally is back to work this coming week - we wish her all the best. We will miss you at the 9:15am but we look forward to seeing you in the box at your new session times.

For time:
Wall Walks 10-9-8-7-6-5-4-3-2-1
Double-unders 70-63-56-49-42-35-28-21-14-7

Photo: A shout out to our little Wildlife Warrior – Winnie. This little warrior raised over $1700 for the Wildlife Warriors and had a little Boobook owl named after her. We are so proud of you Winnie. Keep doing amazing things!!!

“Daniel”
For time:
50 Pull-ups
400m Run
21 Thrusters 42.5/30kg
800m Run
21 Thrusters 42.5/30kg
400m Run
50 Pull-ups

Photo: Nata – Making 110kg Farmers carry’s look easy.

A. Front Squat 3-3-3-3-3 *Work towards a heavy set of 3. B. AMRAP in 8 minutes: 14 Dumbbell Snatch 22.5kg/15kg 7 Burpees Photo: Chloe at CrossFit Torian 2022. This is one of my all time favourite photos. Look top left for our crew in Red Chloe Supporter shirts. I love zooming in to see the faces on our crew - definitely brings a tear to my eye. I am beyond grateful for @grant_a_w for capturing this special moment.

What a great start to the New Year!! We are still awaiting a few returns but we have most athletes back in the box. Awesome work crew!!

Three rounds for time:
30 Deadlift 85kg/60kg
30 Box Jump 24″/20″
Run 860m

Photo: Greg.
Just about to turn 73years young. Simply put -What a man!!!

Coastal CrossFit is back to full schedule from today.
We hope you all had a great festive season!! It is time to get back into routine and get life back on track. We hope you have missed us!!! We are looking forward to getting our full crew back on board this week.

A. Heavy Triple Push Jerk.

B. Five rounds for time/load:
10 Shoulder to Overhead (Maintain load)*
15 Pull-ups Rest 1 minute
*(Choose a weight that allows for Heavy but unbroken reps)

Photo: Christmas Eve fun. We will try this again in winter 😀

In teams of 3, row as many metres as possible in 30 minutes.
*Run 180m and perform 20 Wall Balls after each effort on the rower.

Photo: Mia. What an exceptional young lady. This girl is bound for greatness in whatever she chooses to persue. We are so happy to have you with us. Xo

Session times: 6:30am, 7:30am, 4:30pm-6pm

A. 1RM Weighted Pull-ups
1 RM Weighted Dip

B. AMRAP in 10 minutes:
10 Pull-ups
10 Dips
50 Double-unders

Photo: We couldn’t be happier that Santa’s Elf joined us for the “12 Days of Christmas”. Just one highlight of the 2022 Coastal CrossFit festive season!!