Five rounds:
Minute 1: Row 20/16 calories
Minute 2: Max 7.5m Shuttle Runs
Minute 3: Rest
Minute 4: Max 7.5m Shuttle Runs
Minute 5: Echo 12/10 calories
Minute 6: Rest
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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
Bring you Christmas Cheers and get your JINGLE ON for the 12 Days of Christmas!!!Come and cheer the afternoon crew on and then enjoy some ice cold beverages and nibbles by the water (From approx. 4pm for those that have already completed the WOD).Extra credit to those that arrive in Christmas attire!! Note: All sessions WOD (no open gym). “The 12 Days of Christmas”1. Front Squat 50/35kg2. Power Cleans 50/35kg3. Hand Release Push-up4. Pull-ups5. Deadlift 50/35kg6. Toes to Bar7. Ball Slams 12/9kg8. Burpees9. Goblet Squat 22.5/15kg10. Dumbbell Snatch 22.5/15kg11. Shuttle Run (10m)12. Thrusters 50/35kg*Performed in the order of 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc. Compare to last time (2021) hereCompare to 2020 here.