Join Marie at 7am (currently full). Plenty of space at 8am (enjoy the sleep in)
Six x 3 minute rounds:
A. Partner 1: 4 x 15m Farmers carry 2 x 32/24kg
Partner 2: 30m walking lunge
then swap,
Max calorie Row in remaining time
Rest 1 minute
B. Partner 1: 4 x 15m Farmers carry 2 x 32/24kg
Partner 2: 30m walking lunge
then swap,
Max calorie Echo in remaining time
Rest 1 minute
Comments are closed.
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
Thanks for returning for another week of tips and strategies – please check back in for the 2016 season for more insights on how to do your best during the open. Tips & Strategy: The first question to ask before you do this workout is – can I do that volume of thrusters UB and if not, what is the minimum number of sets that I could do them in. You can use previous experiences with thrusters to help determine this, such as – do you do the thrusters in Fran UB and are they really hard or not too bad? Could I do the thrusters in Fran UB if there was a set of 27 before the set of 21 and what compounding effect will the row have on the thrusters. Think back to as many different scenarios as possible so that you don’t go into this workout without a plan. Once you’ve worked this out, start thinking about what rowing pace is going to allow you to stick to your best plan for the thrusters. Consider this scenario, no matter how slow you row you are still making forward progress and you cannot fail a rep on the rower like you can a thruster – you simply need to vary your rowing pace to suit your state of fatigue. The thrusters are a difference story – if you push to the point of failure your bar will be on the ground for between 10 & 30 seconds and of course no forward progress is happening. If you consider how any calories can be rowed in between 10 & 30 seconds you’ll find that the person who rowed only so fast as to allow them to execute their best thruster strategy will come out on top. If you know that UB thrusters are not going to happen. Set out a plan that sees you avoiding failure at all costs and then have someone there to get you back on to the barbell in a predefined amount of time. If your pre planning is accurate this strategy will work well for you. Good luck – Chris. Chris Saliba is the co-owner of Coastal CrossFit Queensland and has competed at the Australia Regional 3 times and was the 2013 state weightlifting champion in the under 69′s. For more info, check us out a www.coastalcrossfit.com.au
