Author Archives: Corey

Thursday 7th August ‘14 Rest DAY @CF+

Thursday 7th August ‘14 Rest DAY @CF+   Notice: Parents ‘PLUS’ Prams, 0930 TODAY! A] Conditioning Partner Triple 3’s In teams of 2 for total time of: Row 3000m                   *Notes: athlete 1 row 500m then swaps & so on until you have reached 3000m -300 Double under                   *Notes: swap every time you brake Run 3000m                   *Notes: to … Continue reading

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CF+ Community Bacon and Coffee

CF+ Community Bacon and Coffee @ the Central Coast premiar location The Village Emporium, Wamberal. Continue reading

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Wednesday 6th August ‘14

 Wednesday 6th August ‘14     Notice: Thursdays Parents ‘PLUS’ Prams will be brought forward to 0930. Starting this Thursday 7th August 2014. – CrossFit Plus –     A] RAW Strength Perform 6 x 2reps of: -Strict press @85/90% 1RM   Happy BIRTHDAY Kylie. H ENJOY… – CrossFit Plus – B] Conditioning With a continuous running clock for time … Continue reading

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Coastal CrossFit ‘CARNAGE’ – Throw Down – 2014

Central Coast Coastal CrossFit ‘CARNAGE’ – Throw Down – 2014… Continue reading

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Tuesday 5th August ‘14

Tuesday 5th August ‘14     Notice: Thursdays Parents ‘PLUS’ Prams will be brought forward to 0930. Starting this Thursday 7th August 2014. – CrossFit Plus –   A] BB Gymnastics Perform 5 sets of: -1 Snatch +1 Hang snatch +1 OHS, Building to MAX of the day – 12minutes allowed-   B] RAW Strength Perform 6 x 2reps of: … Continue reading

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Monday 4th August ‘14

Monday 4th August ‘14 Notice: Thursdays Parents ‘PLUS’ Prams will be brought forward to 0930. Starting this Thursday 7th August 2014. – CrossFit Plus – A] BB Gymnastic .1) Perform 6 x 2reps of: -Clean @85/90% 1RM        .2) EMOM 8minutes perform: -4 burpees, 1 power clean +1 power jerk 60/40kg   C] Conditioning “Nasty Girls” 3 rounds for time … Continue reading

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Registration will be open today @ 1700

Registration for this year Central Coast “CARNAGE’ goes live this afternoon… Continue reading

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Sunday 3rd August ‘14 – REST -

Sunday 3rd August ‘14  – REST – Work a weakness Mobility WOD…..
 “Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make … Continue reading

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Registration update…

Central Coast Coastal CrossFit ‘CARNAGE’… Continue reading

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Saturday 2nd August ‘14 CrossFit plus Saturday sessions

 Saturday 2nd August ‘14  CrossFit plus Saturday sessions   A] Partner Workout Run 400m (100m relay) -50 Pull-Ups -60 Burpee over athlete -80 1 for 1 partner Wall Balls 9/6kg Run 800m (together as a team )

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