A. In 10 minutes warm up to a heavy 3 rep thruster (heavy/not maximal)
B. AMRAP in 10 minutes:
3 Wall Ball *
3 Gymnastic Pulls (Ring Muscle-ups/Bar Muscle-up/Chest to bar/ Pull-ups)*
*Add 3 Wall ball shots each round
*Choose a difficult but repeatable gymnastic pull option (ideally unbroken)
Score in total repetitions.
Photo: Net Ninja ninja – Guess who?? I love that our crew embraces the IN-BOX. I love you all!!!
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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. 💪
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SATURDAY: BEACH WORKOUT @7:30am A. AMRAP in 12 minutes:3 Wall Walks12 Hang Dumbbell Snatch 22.5/15g16 Alternating lunge (body weight) B. Run 3.2km orRun 2km
