A. Every 3 minutes for 5 rounds:
3 Push Press + 5 Front Squats *
*Bar is taken from the ground. Maintain load across all sets.
B. Partner workout:
For time (YGIG):
10-9-8-7-6-5-4-3-2-1 reps:
Dumbbell Thrusters 2×22.5/15kg *
*Choose a weight that allows for unbroken reps.
Photo: Fran working gymnastic skills and control.
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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
We could not be more excited to have you back in the box tomorrow. Please remember classes will be capped so be sure to book in via Mindbody. A huge thank you to our amazing crew once again for being flexible and keeping one another on track. We are certainly feeling grateful for the love and support we have received. Equipment return– please bring any borrowed equipment back to the gym Monday before or after scheduled classes. Please contact Marie if any issues. For max repetitions:5 minutes: Wall Ball 9/6kg4 minutes: Burpees3 minutes: Kettlebell Swings 24/16kg *2 minutes: Pull-ups1 minute: Double-unders *Advanced athletes scaled up to 32/24kg Kettlebell
