Every 4 minutes x 5 cycles:
Run 180m
1-2-3 Pull-up/Push-up/Squat
2-4-6
3-6-9
4-8-12
5-10-15 ….
Continue incrementing format throughout workout.
*Start 0-4-8-12-16minutes with 180m run, then continue where you left off on previous effort.
Photo: Another great welcome to the worldwide CrossFit community @hammercrossfit. Thankyou for making us feel welcome.
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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
*Good luck to everyone who is competing at in the WODStock event today at the Uni. If you’re looking for something to do, get down there and cheer these guys on! *As most of our regular crew are competing, the 8.00am session is cancelled today. 7:00am Pick from one of these Hero WOD’s: “Daniel” 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups “Jason” 95 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups “Nate” AMRAP in 20: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings “DT” Five rounds of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps “Jerry” Run 1 mile Row 2K Run 1 mile
