A. Snatch 2 x 1 @ 80%, 1 @ 85%, 2 x 1 @ 80%, 1 @ 85%, 2 x 1 @ 80%, 1 @ 85%
B. Front Rack Reverse Lunge
5 x 10 (alternating legs)
*Increase in load across the sets.
C. 3-5 sets: Max Strict Pull-ups
*Add weight if you can do 10 or more.
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NEW OPEN GYM classes Want some extra time to work on your training? We’re adding a dedicated Open Gym session Monday to Thursday, 5:30pm–6:30pm — giving you the freedom to focus on the things you want to improve. 🏋️ CrossFit🏋️♀️ Olympic Weightlifting💪 Strength Training🤸 Gymnastics & Skill Development🔥 Accessory Work YOUR PROGRAM OR OURS Follow your own program, catch up on something you’ve missed, work on a weakness, practise a skill, or use the time for some extra strength and accessory work. Open Gym is a great opportunity to get some focused practice outside of your normal class while still training alongside the Coastal crew. CURRENT MEMBERSCome in, train and make the hour your own. NEW TO COASTAL?Open Gym is also available to non-members. Contact us for details and we’ll help work out the best option for you. 📅 Monday–Thursday⏰ 5:30pm–6:30pm Your training. Your goals. Your hour. 💪
At Coastal CrossFit, we know starting—or getting back into—fitness can feel overwhelming. That’s why we’re here to guide you every step of the way, whether you’re new to training, coming back after a break, or an experienced athlete. Why Coastal CrossFit is different: Classes That Fit You:Join our group classes and train with amazing people who support your journey. Every session is designed to challenge you safely while celebrating your progress along the way. Not ready for a class? Try our 1:1 programs: Take the first step today!No matter your experience, Coastal CrossFit is your place to get stronger, healthier, and more confident. Book your free session now and join a community that has your back every step of the way. Learn more About Coastal CrossFit
We are excited to kick off the Open and IN-BOX OPEN.We have over 60 competitors – Your co-operation is going to be super important in allowing us to run a smooth show. COME DRESSED IN TEAM COLOURS!!The morning will kick off at 7am– We ask all athletes wanting to complete the workout tomorrow to be there by 7am. Everyone playing by the same rules or we will have 60 athletes all doing there own thing. If there is a genuine reason please let Marie know. FLOW- 7am Athlete brief, and heat allocation. Team Photos.Warm up- We will be able to run good sized heats. All heats to be filled as we go.Please ensure you know the workout and movement standards To watch the elite athletes hit this head to head check out the LIVE ATHLETE MATCHUP – go to 1:00.Just WOW!!! OPEN 24.1For time:21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches, arm 115 lateral burpees over dumbbell15 dumbbell snatches, arm 215 lateral burpees over dumbbell9 dumbbell snatches, arm 19 lateral burpees over dumbbell9 dumbbell snatches, arm 29 lateral burpees over dumbbellTime cap: 15 minutes RXD (Ages 16-54)- 22.5/15kgScaled (Ages 16-54)- 15/10kgTeen 14-15- 15/10kgMasters 55+ 15/10kgScaled Masters 55+ 10/5kg
