10 Rounds for time of:
5 Power Snatch
Run 100m
5 Power Clean
Run 100m
*50/35kg
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📣 NEW — OPEN GYM AT COASTAL CROSSFIT
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. 💪
Let’s get you started!!!
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
Clash on the Coast 2016
Welcome to the 2016 Clash on the Coast information page. Please note that registration has now closed for this year’s event.Please see below for information for athletes and spectators: Registration: Registration will run between 7:30-8:15am. This will be followed by a workout brief and a warm up period for the teams in the first heats. Parking and athlete rest areas: The areas marked in red in the picture below may be used for athletes to set up shade tents, please do not park in these car parks or in any of the other car parks of our surrounding businesses on the day. There will be plenty of street parking in the area. The area marked in black is the competition area. Run Course: Please see the picture below for the run course (out and back) that will be used on the day. Clash on the Coast Facebook page. Please LIKE & SHARE. Background: We are proud to say that this will be the 8th year that we have run Clash on the Coast and we look forward to providing an event that accommodates a wide variety of athletic abilities and continues to build the CrossFit community that has grown so much since we started this journey. Format: This year’s Clash will be team format with teams comprised of 2 males and 2 females. There are two categories – standard and advanced (see below for guidance). Our workouts are programmed for maximum participation of all team members. Venue: 5 Technology Drive, Warana, QLD 4575. Please park on the street and specifically NOT in the carparks of our surrounding businesses. Date/Time: 5th June 2016 7:30am Registration. Cost: $240.00 per team. Sponsors: A huge thank you to our sponsors. Be sure to check them out and support them on the day of the Clash on the Coast. Vitality Options Massage (1st place Standard & Advanced)- check out the awesome perpetual plaques on Facebook. RXD Unbroken (2nd Advanced & 3rd Standard) VidaLoca Active Wear (2nd Standard) Smoothie Central (3rd Advanced) Judging/Counting: On the day of the event we will have roaming judges to ensure that the events are running smoothly however the counting of reps will be taken care of by athletes. You will be provided with a roster to show you when you are required to count for another team. Please be aware that counting for another team is not an optional part of the day and failure to do so will result in a penalty being applied to your teams overall standing. Please make sure that each team member is well aware of the standards, weights, format etc. of each event so that there is less chance of a mistake being made whilst counting or being counted for. Categories: We have put much time into creating workouts that are accommodating yet challenging, relative to the category they have been created for. Please understand that our primary objective is to provide a safe and enjoyable event for you all – not to make you feel out of place. If you have any specific concerns, please don’t hesitate to give us a call. Standard: if you scaled some or all of this year’s Open workouts – this is the category for you. Further scaling options for these workouts will be allowed on the day however this will result in being ranked below any team that does not modify the workouts. Advanced: If you did not need to scale this year’s Open workouts – this is the category for you. The Workouts: There are 4 workouts for the day. Please ensure you watch the Movement Standards video. Thrusters & Muscle-ups/Pull-ups 12 minutes to complete: 7RM Thruster (both categories) Max reps Bar Muscle-up (advanced category)/Pull-up (standard category) Description: On the call of go, each team will have 12 minutes to achieve a 7 rep max Thruster (per athlete) and as many Bar Muscle-ups/Pull-ups as possible. There will be 2 judges assigned per team, one for the barbell and one for the pull-up rig. Within the 12 minutes your team members may have as many goes on the barbell as they like and perform as many Bar Muscle-ups/Pull-ups as they like so long as only one person is on the barbell and one person is on the pull-up rig at any one time. Each Bar Muscle-up/Pull-up performed will add 2kg to your team 7RM Thruster total. At the end of the 12 minutes your team score will be the sum of the highest weight achieved for 7 reps on the barbell per athlete + 2kg per Muscle-up/Pull-up performed by your team. Please note that it is not a requirement that athletes are able to perform a Bar Muscle-up/Pull-up to participate in this workout – this will simply lessen your team’s chances of getting a good score. Run & Partner Wall Ball For reps in 12 min: Team Run 1400m Max reps partner Wall Ball 10/6kg @ 10ft (Advanced) 10/6kg @ 9ft (Standard) Description: On the call of go, each team will have 12 minutes to complete a 1400m run and in the remaining time, as many partner Wall Ball Shots as possible. Your partner on the Wall Ball will be your gender match ie male/male, female/female. During the run there is no requirement for your team members to stay together however you will not be able to start your wall balls until at least your gender pair has completed the run – for example, if the males both return to the wall before the female pair, they are welcome to start work. Once commenced, if a pair of athletes stop performing wall ball for any reason (eg stop to rest, drop the ball etc) there is a 10 burpees (synchronised) penalty which must be paid before continuing with wall balls – this penalty only applies to the pair that stopped, not the entire team. The score at the end of the workout is the sum of the total reps of wall ball performed by both pairs. Barbell and…