Tuesday

COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

Bike 500m

10 Single leg glute bridges

20 Second hollow body hold

10 Air Squats 3311

10 fast Air Squats

10 Jump Squat

Warm up set:

1 x 15

1 x 10

1 x 5

1 x 3 @starting weight

Strength

Front Squat

Every 2 minutes, for 16 minutes (8 sets) of:

Tempo Front Squat x 3 reps @ 31X1

Notes:

Remember TEMPO is used to build on strength and positioning. Stick to it and when its not there loads will feel easier.

Metcon

Metcon (Time)

Fitness

Three rounds for time of:

400 Meter Run

15 Hang Power cleans

15 Pull-Up Progressions

Performance

Three rounds for time of:

400 Meter Run

15 Hang Squat Cleans 50/35kg

15 Pull-Ups

Notes:

Use large sets in todays workout. When on the run take the time necessary so that you can stick to your game plan.

Coaching

We have an experienced and diverse coaching staff from different fitness backgrounds. We are all passionate about CrossFit and how it can help you reach your fitness goals. We believe in community and making sure that each member feels like they are valued. Whether you are working towards competing or just working to be able to lift the bar....our coaches are awesome at working with you to get you there!

Community

We thrive on having awesome and supportive community. All athletes and coaches are here to support each other and enjoy workouts with athletes we consider family.

Compete and Have Fun

We believe in fun, novelty, and laughter here. We believe fitness should be enjoyable and we joke often!

Courageous - Committed - Community