Three cycles for completion:
0-4 minutes:
‘X’ Dips
250m Row
45second Plank
4-8 minutes:
‘X’ Push-ups
625m Echo
20 Sit-ups
Photo: Chris hitting 3 Overhead Squats @95kg
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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
WOD: Monday
Such an awesome Saturday morning in the box. The teams made such an effort and costumes were next level @Timmy Gorsh. Reminder all sessions will be Open 22.2. For athletes that have completed 22.2 an alternative is provided. If you are around during session times the crew would love your support. Thank you again to Grant Williams @grant_a_w for the amazing photos. Open 22.2A. 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1DeadliftBurpee Be sure to read the movement standards prior to coming in. orAlternate:Five rounds for time of:Bike 15/12 cal25 Squats 10 Push-ups25 Sit-ups 10 Pull-ups Photo: Blake hitting 22.2. It is so awesome to have you in the box consistently and so happy to see you reaping the rewards. Keep up the awesome work!!!