A. Front Squat Progression Week 6 of 6
Front Squat 5RM – Retest
Compare to last time here

B. For effort of:
Max repetition Wallball 9/6kg (unbroken)*
Run 180m
10 minute cap

*Continuous movement – no holding med ball.

Photo: Congratulations to Deb who qualified for the next stage of Masters League over the weekend. Great to see all of your efforts paying off!!!

Our regular sessions are cancelled.

Join us for OPEN Gym 3:30-4:30pm.
Come in for a WOD and/or Pickleball.
Hope to see you all there.

Join Luke at 7am or 8am. Please ensure you have booked in via Mindbody.

Partner Workout
In 5 minutes:
Run 560m (together)
Max rep Devils Press *
In 5 minutes:
Run 560m (together)
Max rep Burpees (over partner)
In 5 minutes:
Run 560m (together)
Max rep Wall ball 9/6kg
Run 560m (together)
Max rep Burpees (over partner)
In 5 minutes:
Run 560m (together)
Max rep Devils Press *

*Choose a weight that allows for repeatable singles

Photo: So happy to meet the newest member to our CrossFit family – baby Atlas.

Five rounds:
In 2 minutes:
0-1 mins: Max rep strict pull-ups
1-2 mins: 45second bearhug hold
2-3 mins: Max Box Step overs 20″ (20/15kg plate)
3-4 mins: 45 second Suitcase hold 2 x32/24kg

Photo: Welcome to one of our newest members Oscar. It is great to have you on board. Looking forward to sharing your health and fitness progression.

A. Snatch + 2 OHS (Build in load)
work towards 1 Squat Snatch + 1 OHS

B. For time (15 minute cap):
21 OHS 50/35kg
15 Toes to bar
15 OHS 60/42.5kg
25 Toes to bar
9 OHS 70/50kg
35 Toes to bar

Photo: Our parent & Teen session on Wednesday. It is so great to see the girls push each other.

A. Three rounds, each for time:
Dead hang 45seconds
L-Sit 30 seconds
20/16 calorie Row

Rest 2 minutes between efforts

B. Three rounds, each for time:
Handstand Hold 30 seconds
Plank 45seconds
16/12 calorie Echo

Rest 2 minutes between efforts

*Complete the rounds in any order. A,BA,B,A,B or AAA, BBB
Score fastest time for A & B + Total working time.

A. Front Squat Progression
Week 5 of 6
Front Squat 8 x 2
95% of 5RM

B. Three rounds for time:
20 Dips
30 Sandbag Squats (drop and change sides every 5 reps)
Run 560m

For time:
200 Single Skips,
then,
1-2-3-4-5 Muscle-ups
7 Box Jump overs 24"/20"
then,
200 Single Skips,
then,
5-4-3-2-1 Muscle-ups
7 Box Jump overs 24"/20"
then,
100 Double-unders

Scale: Strict Pull variations

Photo: It was awesome to have so many turn up for our ANZAC Day hero WOD. Thank you all.

Following Dawn service we will be meeting at the box @7:30am.
For Sunshine Coast Dawn service times click here
ANZAC DAY SUPER SESSION – 7:30am

This Saturday we come together to honor, remember, and reflect.
 7:30AM START.

We’ll be taking on a Hero WOD – “LANGLEY” in tribute to the brave men and women who have served and sacrificed for our country.

Expect a session that challenges you — physically and mentally — just as it should.
 Show up
 Push yourself
 Do it for something bigger
Lest we forget…

LANGLEY
4 Rounds for Time – 10 Kg Vest or BA
800m run
20 pull ups
30 push ups
50 air squats

Thank you- https://australianherogames.com/

#ANZACDay #LestWeForget #HeroWOD #CoastalCrossFit #CrossFitCommunity #Respect #Remember #SunshineCoast

Four rounds for time:
10 Dead all over shoulder *
15 Box jump overs 24"/20"
20 Burpees
Rest 2 minutes

*Choose a heavy repeatable load.

Photo: Congratulations to Indah – joining our Parent & Teen sessions with Mum (Heather). A great 1st session to get you started!