WOD:Friday

WODs September 24, 2026

Note: Friday workout inspiration from Luke B.

Ten rounds:
Min 1: ‘X’ Shuttle Runs x 10m
Min 2: ‘X’ Calorie Echo
Min 3: ‘X’ Calorie Row
Min 4: Rest

*Choose your own reps/calories for each movement. Challenging but repeatable.

Photo: Inspiration comes in many forms – for me it is those that make daily choices over a long time continuing to challenge themselves and not letting a number define them. Gail does exactly this!! Thank you Gail for everything you bring to me and our community.

chris

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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: Tuesday

Five, 4 minute rounds of: Run 400m M.E. U.B. Kettlebell Swings *Rest 1 min between rounds. *swing the KB until you break or until the 4 minute mark in each round. Post reps and load to comments.

chris

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WOD: Tuesday