Today’s Olympic Weightlifting session is all about speed, precision, confidence under the bar and building stronger overhead positions.
Technique focus session-
Build in load only as quality movement allows.
A. 5-7 minutes: Snatch balance (pause in catch position)
B. 20 minutes:
Power Snatch + Hang Squat Snatch (pause in catch)
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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
Reading: Things to do in Open Gym Time. Happy Birthday to Drew Napper today. Three rounds for time of: Run 1200m 30 Box Jumps 24/20″ 20 Pull-ups Notes: Pick a pace on the run that allows you to get to work almost immediately – this will obviously vary as the workout progresses. For the box jumps, play around with different techniques (rebounding, jump-up/step down, step-up/step down etc.) – rebounding reps are fast but if they leave you really gassed and you have to rest a lot during the set or coming into the pull-ups, they may not be the best choice. Sometimes mixing it up can be the best option. For the pull-ups, if you don’t get to 20 reps in 3 goes, then stick with whatever you get up to in 3 goes in round 1 for the remainder of the workout.
