A. Clean & Jerk
Technique focus- 10 minutes
Waves at:
80-85-90% x 3 cycles

B. Increment as far as possible in 8 minutes:
Wallball 9/6kg unbroken (10-20-30-40-50….)

We will have one Super session at 7am.
Nutritional presentation at 8am – everyone regardless of goals could benefit from this.

Partner workout.

Six rounds for time:
P1: Run 360m
P2:
4 x 15m Sandbag carry
2 x 15m walking lunge

*Both partners need to complete their effort before swapping. Both partners complete 6 rounds.

A. Work to a heavy Squat Clean

B. BENCHMARK
“Elizabeth”
21-15-9 reps for time of:
Squat Clean 60/42.5kg
Ring Dips

Photo: A huge shout out to Linton. He consistently works towards improving his mobility and technique. It is awesome seeing everything coming together for you!!

A. Five heavy sets of:
3 Snatch
3 Overhead Squats
6 Overhead Lunges (3 left + 3 right)

B. EMOM x 10 minutes:
Toes to bar (1-2-3-4-5-6…10) *
*Start back at 1 if you miss a round.

*Advanced athletes may start at higher repetitions.

Photo: Ian smashing his Dumbbell Deadlifts.

Five rounds for time:
Run 400m
30 Kettlebell Swings 24/16kg
20/15 Push-ups

A. 1RM Clean & Jerk (Any style)
This will be the start of a 4 week progression.

B. Three rounds for time:
20 Dumbbell Deadlifts 2 x22.5/15kg
30 Squats
60 Double-under

Photo: Not every PR happens when life is quiet.
Massive shout out to Josh. 💪
Becoming a first-time dad changes everything. Sleep becomes a luxury, time disappears, and priorities shift overnight. Yet somehow, he’s still finding moments to get into the gym and put in the work.
It’s not about chasing perfection—it’s about showing up when you can, setting an example for your family, and investing in your health for the long haul.
Fatherhood is one of life’s greatest challenges, but it doesn’t mean putting yourself last.
Keep showing up, mate. Your little one is already learning what commitment, discipline and consistency look like.
We’re proud to be part of the journey. ❤️

Join Luke at 7am (currently full) or 8am – please ensure you are booked in via Mindbody.

Partner workout
For time:
Run 360m (together)
21-15-9 reps:
Power Clean *
Push Jerk *
Run 360m (together)

*Choose a weight that is heavy but allows for batches of linked repetitions.

Both partners run together, then
P1 completes 21 Cleans, then P2 completes 21 Cleans.
P1 completes 21 Push Jerk, then P2 completes 21 Push Jerk, etc.
Repeat format for 15reps & 9 reps, then run together.

Photo: Lily hitting a PB snatch of 52kg – just in time for the U15 & Youth Weightlifting championship over the weekend. She will be lifting at Sunshine Coast Weightlifting Club at 11am on Sunday for anyone that wants to come down. Wishing you all the best Lily- Your improvements are outstanding!!!

A. Bench Press 30-20-10-5 reps for load:
*Aim to increase load for each set. 

B. In 8 minutes:
Choose your own descending ladder of unbroken Push-ups:
Option 1: 25-20-15-10-5 reps,
Option 2: 20-16-12-8-4 reps,
Option 3: 15-12-9-6-3 reps,
Option 4: 10-8-6-4-2 reps

Technique option
EMOM x 8 minutes: ‘X’ Push-ups

Photo: Gayle. So awesome being a part of your journey and watching your development.
Your positivity, energy and willingness to embrace every challenge are what makes coaching so rewarding.
Keep showing up, keep smiling and believing in yourself. The best is still to come!!!

Five rounds for time:
60 Double-unders
50m Sandbag carry *
25 Sit-up
50m Sandbag carry *

Rest 90 seconds.

*Choose a weight that is heavy but unbroken.

Photo: Welcome, Mel! 🎉
A huge congratulations to Mel on completing her first session at Coastal CrossFit.
Starting something new can be challenging, but taking that first step is often the most important one. We’re proud to be part of your journey and look forward to helping you become a stronger, healthier version of yourself.
Welcome to the Coastal family, Mel. We’re excited to have you with us! 💙