AMRAP in 20 minutes:
2-4-6-8-10 Pull-ups
12-14-16-18-20 Push-ups
22-24-26-28-30 Squats
2-4-6-8-10 Chest to bar Pull-ups
12-14-16-18-20 Dips
22-24-26-28-30 Pistol squats
2-4-6-8-10 Bar Muscle-ups
12-14-16-18-20 Handstand Push-ups
22-24-26-28-30 Weighted pistol squats
*100m Run between each set
Score: Record total repetitions
Photo: Taz hitting a 5kg PB Clean & Jerk of 100kg . Awesome work Taz!!
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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
New Sessions: We have added “Circuit training” to our timetable: When: Monday, Wednesday & Friday Time: 10:30am until 11:15am (45 minute) What is Circuit training? This is a multi-station workout aimed at improving cardio-vascular respiratory endurance, speed, coordination, flexibility, agility, balance, strength, power, stamina and accuracy. This is a high intensity workout utilising non-technical movements commonly used in CrossFit (does not include Olympic lifting) aimed at assisting in general overall fitness and well being including weight loss. Each session is different so you won’t get bored. Who is it for? Circuit training is suitable for anyone (from beginner to advanced athlete) looking to improve their overall health and fitness, lose weight and also for individuals wanting a progression towards CrossFit. We provide a personalised approach to group training and will guide you through the workout at your ability. Please contact Coastal CrossFit for expression of interest either via email: info@coastalcrossfit or mob: 0432 710 684. Get some friends together and come and see what it’s all about. Book in for a FREE Trial Session NOW!!! Cost: 10 session pass $100 ($10 per session) or casual rate of $15. CrossFitters please note these sessions are included as part of your monthly fee with no additional cost.
