Coffs Coast CrossFit
Advancing the CrossFit Community.

The Fittness industry is growing fast, so why not grow with it? Coffs Coast CrossFit is proudly and locally owned.  Here at Coffs Coast CrossFit we value the time you may struggle to find and in return will promise to help you reach peak health, fitness and strength.We don’t specialise in one area, we excel in all.

CrossFit has a magic way of drawing people in and keeping them for life. It sounds a little scary, but if you could find and enjoy something that strengthens you in day to day life while keeping you fit and healthy why wouldn’t you give it a go? What have you go to loose? You might have tried all the gyms and their classes and found that results seemed like they were impossible to achieve. Well we jam pack all styles of training into one program. In fact, the training has nothing to do with getting you to reach your goals, in a CrossFit Gym its the people that you are surrounded by and the strength of the community, people that care about you and finishing your workout.

27

Jun 2017

Daily WOD

Tuesday 27th Of June 2017

COFFS COAST CROSSFIT - CrossFit

Warm-up

Warm-up (No Measure)

12 min EMOM

Increase weight each round.

Focus on fast foot work.

1. 45sec ROW

2. L/R box pigeon stretch

3. 1x Hang power clean

1x Hang squat clean

1x Front Squat

Strength

Squat Clean

Five sets of:

3-Position Clean

(high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight)

Rest 2-3 minutes

Metcon

Metcon (AMRAP - Rounds and Reps)

Fitness

Complete as many rounds and reps as possible in 9 minutes of:

6 Hang to Overhead

12 Knee Raises

Performance

Complete as many rounds and reps as possible in 9 minutes of:

6 Ground to Overhead 60/42.5kg

12 Toes to Bar