After a great festive season and relaxation it is now time to kick back into gear. It was great to be back in the box with the morning crew today and I look forward to seeing more of you this week.

Please note: Reduced Timetable this week:
7:30am-8:30am (WOD)
7:30am-9:00am (Open Gym)
3:30pm-4:30pm (WOD)
3:30pm-5:00pm (Open Gym)

Three rounds for time of:
50 Squats
15 Hang Power Cleans 50/35kg
20 Toes to Bar

Please note: Reduced Timetable this week:
7:30am-8:30am (WOD)
7:30am-9:00am (Open Gym)
3:30pm-4:30pm (WOD)
3:30pm-5:00pm (Open Gym)

EMOM x 30minutes:
Max cal/reps
Min 1: Row (Cal)
Min 2: Rest
Min 3: Bike (Cal)
Min 4: Rest
Min 5: Shuttle Runs x 10m
Min 6: Rest

We hope you all had a fabulous New Year and are ready to get back into some great training.
A huge thankyou to Olivia, Kaya and Gill for keeping the gym operating while we were away. It was great to see good numbers at each session 😀

Please note: Reduced Timetable this week:
7:30am-8:30am (WOD)
7:30am-9:00am (Open Gym)
3:30pm-4:30pm (WOD)
3:30pm-5:00pm (Open Gym)

10-9-8-7-6-5-4-3-2-1 reps of:
Front Squats * (taken from ground)
Gymnastic Push
Gymnastic Pull

*Choose a weight/movements that allow for mostly unbroken sets, maintaining an elevated heart rate.
*Gymnastic Push: Push-up, Dips, HSPU
Gymnastic Pull: Ring Row, Pull-up (kip/strist), C2B (kip/strict), weight C2B.

Wishing you all a healthy, happy and fabulous New Year!! Despite a few obstacles 2021 has been great, but 2022 is going to be even better. Spread the love 😘

Wishing everyone a Happy New Year!! We hope your festive season has been filled with love, laughter and adventure. We look forward to seeing you all soon.

Partner Chipper:
50 Calorie bike
100 Toes the Kettlebell
50 Dumbbell Thrusters (2x15kg/2x10kg Dumbbell)
100 Burpees
50 Lunges (left+ right = 1 rep) (2 x 15kg/2x10kg DB)
100 Calorie row

*Share work anyhow between partners. Only 1 person working at a time.

A. Partner workout:
AMRAP in 20 minutes:
Partner 1: Run/Row 200m
Partner 2:
5 Power Cleans 60/40kg
10 Push-ups/Decline/HSPU

*Partners to complete their work prior to swapping.
* Choose a weight to allow for consistent reps on the Power Cleans, and a difficulty of Push movement that allows for mostly unbroken repetitions.

Photo: Libby – Our quiet achiever and the most humble person you will meet, hitting the “12 Days of Christmas” RXD. Keep doing exactly what you are doing!!

Complete for time:
400m Row x 4 each
Rest as necessary
800m Bike x 4 each

*Each partner to complete 4 efforts on row and bike.
Start on either row or bike, complete all efforts before changing over to next machine.

Photo: Welcome Andy to Coastal CrossFit 500 CLUB. Awesome work 👍

Scheduled Class 3:30-4:30pm, OPEN GYM 3:30pm-5:00pm. Be sure to book in via Mindbody.

EMOM x 20 minutes:
Minute 1: Dumbbell Push Press
Minute 2: Pull-ups
*Choose your own weight Push-press (aim for 7-10 reps per minute)
*Choose your own gymnastic pull and reps (flexed arm hang/strict/kip/C2B/Muscle-ups)

Be mindful of total volume: 3 pull= 30 reps, 10 pull = 100reps.

*We hope you all had a wonderful Christmas with friends and family. We encourage you all to keep moving over this time.
Some suggestions to keep you motivated- pick some things you enjoy doing, get out in nature, grab a training buddy.
Reminder- WOD will run from 7:30-8:30am. Open gym is available anytime throughout the scheduled 1.5hour time block. Be sure to book in via Mindbody.

Five rounds for time:
20 Box Step-overs (15/10kg single dumbbell)
30 Kettlebell Swings 24/16kg
75 Double-unders

Photo: Congratulations to our first athlete Bodo to join our “Coastal CrossFit Immortals Club” – with over 1600 attendance (since 2011). What a huge achievement- your self discipline, frequency and consistency towards health and fitness is inspirational. Thank you for everything you have and continue to bring to our community.

We are CLOSED TODAY- Enjoy your day off with friends and family. We are back on board as of Monday- be sure to check out the reduced timetable and book in via Mindbody.

With the festive season upon us, I wanted to take a moment to say
Thank you….

Thank you to each and everyone of you who make our community what it is. After more than 12 years at Coastal CrossFit, the box and CrossFit bring me as much joy as when we started.

We are so grateful to be surrounded by an amazing group of people who inspire us on so many levels (not just in the box).

Long term health and happiness is the key to a successful and fulfilling life- great people, challenges, adventures and laughter is what makes this journey amazing.
My bucket is full …
We have laughed together, cried together (through some pretty S*&! WODs) gotten up to many shenanigans and I wouldn’t want it any other way…

From the Saliba family to yours- thank you.

We wish you all a magical Christmas and look forward to all of us getting even better in 2022!

Lots of love, Marie, Chris, Chloe & Jesse. xoxoxo