Our regular sessions are cancelled due to the Public holiday. We are taking advantage of the long weekend and spending time with our family. Coastal CrossFit regular sessions are cancelled FRIDAY, SATURDAY & MONDAY. We will be back to full schedule on Tuesday.

GOOD FRIDAY – Luke will be running OPEN GYM Good Friday: 10-11:30am.
SATURDAY– CLOSED
EASTER MONDAY– CLOSED

GOOD FRIDAY OPEN GYM SESSION– 10am-11:30am. A huge thank you to Luke for volunteering to open the gym so you can join him for a session.

AMRAP in 20 minutes:
Run 860m (Buy In)
then,
AMRAP in ‘X’
3 Wall Walks
10 Hang Dumbbell Snatch 22.5/15kg (Alternating)
16 Alternating Lunge (Body Weight)
then,
Run 860m

*Goal is to strategies the workout to maximize AMRAP, leaving enough time to complete the final run with in the 20 minutes.

Photo: Cohen. One of our young champions stepping it up during the Open. We couldn’t be prouder!!!

A. Strength Progression Week 4
Bench Press 3 x 5

B. For max repetitions:
0-2 minutes: Max calories Row/Echo
2-4 minutes: Rest
4-11 minutes: Max Burpees (Jump & Touch)
11-13 minutes: Rest
13-15 minutes: Max calories Echo/Row

*Start on either Echo or Row, then finish on the opposite machine.

Score = total reps (1cal = 1 rep)

Picture: AI Luka – looking the goods 😀

For time: (20 minute time cap)
3 Rounds:
6 Power Clean & Jerk 50/35kg
9 Pull-ups

3 Rounds:
5 Power Clean & Jerk 60/42.5kg
7 Chest to Bar Pull-ups

3 Rounds:
4 Power Clean & Jerk 70/50kg
5 Bar Muscle-ups

3 Rounds:
3 Power Clean & Jerk 80/57.5kg
3 Ring Muscle-ups

Photo: Caitlin & Lachie competing at the Fittest 4. Awesome work team!!!

A. Strength Progression
Front Squats 3 x 5

B. 21-15-9 reps for time:
Dumbbell Thrusters 2 x 22.5/15kg
Run 360m

Photo: AI Bodo – courtesy of Grant.

Time to hit the beach!!
Hope to see you all at 7:30am.

Where: Meet at Minkara Park (refer map below). This is the street running adjacent to BFresh.
Click here to see the MAP below.

Photo: Our little piece of paradise captured on Marie’s Oppo 😊

REMINDER: BEACH WOD this Saturday – Click here for details

A. Strength Progression Week 3
Deadlift 3 x 5
*Add weight to last week.
Superset with ‘X’ Strict Pull-ups *
*Choose your own reps

B. Four rounds, each for time:
20/16 cal Echo (2 rounds), Row (2 rounds)
100m Deadball/Sandbag Front Carry

Rest between efforts.

Photo: Wishing Michael a speedy recovery. We all miss you!!!

A. Power Snatch + Hang Squat Snatch + 2 Overhead Squats

B. Five rounds for load/time:
Run 180m
5 Squat Snatch *

*Choose your own load- heavy singles
*Maintain load across sets.
12 minute time cap

Photo: One of the sweetest photos ever 💕

A. Strength Progression Week 3
Bench Press 3 x 5
*Add weight to last week.

B. Turkish Get-ups
5-5-5-5-5 (Left & Right)

Photo: Heather making the workout look “Fun”.
Perspective is everything!!

Five rounds of:
AMRAP in 3 minutes:
3 Power Cleans 60/40kg
6 Toes to bar
30 Double-unders

Rest 1 minute
*Continue where you left off on previous effort.
*Advance athletes scale up to drag rope double-unders

Score= Total repetitions.

Photo: Two beautiful ladies – Chrissie & Kim.