SAT WOD 1/2/2014

A)
Push Press 3,3,3,3,3

B)
"Karen"
150 Wall Ball 10kg(6kg)

FRI WOD 31/1/2014

A)
Snatch 15 Mins  Heavy Single

B)
21,15,9
Reps For Time Of
Power Clean 50kg(35kg)
OHS 50kg(35kg)

FREE CLASSES FOR FEB

We have decided to keep the extra FREE CLASSES FOR FEB we are offering a FREE CrossFit Class Tuesday Nights a 6:30pm. If you cannot make it at this time please feel free to contact us to arrange a suitable time. The classes are by appointment only. Email cfcoolum@hotmail.com or Ph Greg 0407752489

The class is designed for anyone that is interested in trying CrossFit.

This class will be scaled down and less technical than the normal class. This is to give possible clients an idea of what we are about without any commitment.

You don’t need to be fit to come along we will take care of that for you, the session is designed for any fitness level.

THURS WOD 30/1/2014

A)
Back Squats 3x5 @ 80-85%

B)
20 Min AMRAP
7 HSPU
20 KBS 24kg(16kg)
50 Double Unders

WED WOD 29/1/2014

A)
Power Snatch, 10 Mins Heavy Single

5 Mins EMOM 2 Reps @ 80-85%


B)
30 Muscle Ups for time

TUES WOD 28/1/2014

Just a word about the parking. Please don't park in the car parks in the driveway even if there are heaps and there is no one around . Park on the street only. Thanks

"SHIP"
9 Rounds For Time
7 Cleans 85kg 55kg
8 Burpee Box Jumps 36"24"

MON CLOSED 27/1/2014

SUN REST DAY 26/1/2014

Due To Mondays Public Holiday The Gym Will be Closed, Rest up we have a big few weeks of training coming up before the Open begins. I will be posting how we are going to run the Open WODS. Looks like Friday nights or Saturday Mornings at this stage stay tuned.

SHAMELESS PROMOTION,FREE CLASSES

Crossfit Coolum Beach
To celebrate moving into our much larger facility we are offering a FREE CrossFit Class Tuesday and Thursday Nights a 6:30pm.

At this stage it will run for the remainder of January. The class is designed for anyone that is interested in trying CrossFit.

This class will be scaled down and less technical than the normal class. This is to give possible clients an idea of what we are about without any commitment.

You don’t need to be fit to come along we will take care of that for you, the session is designed for any fitness level.

Anyone wishing to attend pleases call Greg 0407752489, as this is by appointment only.

SAT WOD 25/1/2014

A)
5x Max Effort Strict Pullups

B)
18 Min AMRAP
15 Box Jumps
12 KBS 24kg(16kg)
9 Push Press 50kg(35kg)

FRI WOD 24/1/2014

A)
10 Mins Find a Heavy, Power Clean+Push Press+Split Jerk (1+3+5)

B)
7 Min AMRAP
3,6,9,12,15,18,21
Thruster 45kg(30kg)
Chest to Bar Pullup

THURS WOD 23/1/2014

A)
Back Squats 4x8 75% of 1 RM

If you have no 1RM 8,8,8,8

B)
Run 400 Mtrs
21 Deadlift 100kg(70kg)
21 Burpees
Run 400 Mtrs
15 Deadlifts 100kg(70kg)
15 Burpees
Run 400Mtrs
9 Deadlifts
9 Burpees

WED WOD 22/1/2013

A)
15Mins Work Up to a Heavy Single Snatch

Then EMOTM 5 Mins 2 Snatches @85%of Above

B)
Annie
50,40,30,20,10
Double Unders
Situps

TUES WOD 21/1/2014

A)
15 Mins, Hang Clean & Split Jerk 3+1

B)
9,7,5
Thruster
Muscle Up

C)
50 Hollow Rocks

MON WOD 20/1/2014

A)
Push Press 3,3,3,3,3,3

B)
For Time
30 Wall Ball
30 Pullups 
30 Ground To Overhead 60kg(40kg)
30 Pullups
30 Wall Ball