Every 7 minutes for 4 rounds:
Each rounds for time:
Row 400m
Run 400m
Start a round at 0-7-14-21 minutes.
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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: Friday
A. On the minute for 15 minutes: Pull-up Candlestick Kettlebell Swing *Choose from the following reps schemes: 1-2-3 2-4-6 3-6-9 4-8-12 5-10-15 etc. *Feel free to scale up the pull-up to C2B or Muscle-up. *You must perform the same reps scheme and complete all reps within each minute to retain rx’d. B. After multiple requests: Bring Sally Up – Push-up version. (watch video) *Disclaimer: I think this is really stupid and I really hate this song. Post rep scheme/movements/load and total number of Push-ups completed successfully to comments. Good Reading: A Call to Standards for Coaches, Owners and Athletes. (No I didn’t write this!) Thanks to Megan for sharing.