5 Sets of 8-10 single leg Tap downs (each side)
*Start on small plate and build in height only as movement quality allows.
A. Front Squats 5 x 5 (2 second pause on 1st & 5th rep)
*Complete 10 Glute bridges between sets.
B. Partner workout
Ascending ladder in 8 minutes:
Thrusters 50/35kg (1-1-2-2-3-3-4-4…)
Photo: The Sunsets are beautiful – let’s enjoy it. Nibbles by the canal this Friday from 5pm.
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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
Thank you to everyone for your understanding and messages of support following the cancelation of the IN-BOX OPEN Party. As a result we have not yet assigned a WINNING TEAM so all athletes completing Open 24.3 today will still be awarded points. Please get nominations for SPIRIT of IN-BOX and Best dressed to Marie by Tuesday morning. A. Complex – Technique 1 Power Snatch + 2 Snatch Balance + 3 Overhead Squats B. AMRAP in 10 minutes:10/7 Push-ups14 Overhead Lunge (20/15kg Plate)35 Double-unders or OPEN 24.3 Photo: Congratulations to Paula getting her first Bar Muscle-up on Saturday during 24.3. This is what the OPEN is about. Surrounding yourself with an amazing community that encourage and hype you to achieve new things. Soooo awesome!!!
