Heather’s 1st Rope Climb

Congratulations on your 1st Rope Climb last week Heather! We knew you could do it – we’re so proud of your progress in such a short amount of time. You’re quickly climbing the ranks and we’re all excited to see you continue to conquer new milestones.

Keep up the GREAT work.

~Zeke

One of our newest ladies, Heather, on her way to the top

By using proper rope climb technique, she's able to share the workload with her legs.

Almost there!

After reaching the top of our 15 foot rope - she's on her way down safely. Notice the rope placement by her feet - she's able to control the rate of descent by applying more/less pressure with her feet.

Weekend Schedule

CrossFit Community Workout
Date: Saturday – September 11th, 2010
Time: 10:30 am – 11:30 am

Want to give CrossFit a shot to see if it’s what you’ve been looking for?
Join us at CrossFit Coastal for our open to the public, no strings attached, fun, free Saturday team workout!

We start at 10:30 am. We’ll show you around the gym, teach you the basics, and put you to work! There’s no sales pitch, gimmicks, or strings attached – just come out and try it out. You’ll be glad you did.

No prior CrossFit experience necessary!

If you’re interested or have any questions…

Call Zeke at 910-632-4985 — or drop us an email and let us know you are coming.

Trail Running @ Blue Clay Road
Date: Sunday – September 12th, 2010
Time: 6:00 pm – 7:00 pm

All are invited to come! Meet at the gym at 5:45 pm. This is great training for the upcoming race – Warrior Dash. The weather is cooler and it’s a great time to work some off road running.

Important Reminder

Fight Gone Bad 5 is Saturday, Sept 25th. We will be joining this very important worldwide fundraiser held by CrossFit affiliates to benefit Wounded Warriors and the Livestrong Foundation. All you have to do is join us for the workout and send a few emails to some friends to raise some dinero. There’s no minimum donation requirement to participate – all we ask is you do the best you can for these two great causes.

To register and join the CrossFit Coastal Team, go here. From there, click on the “Register” button on the right-hand side and create an  account. During the registration process, you will be given the option of joining a team. Enter “CrossFit Coastal” in the search bar and we’ll pop right up. From there, you can personalize your page title and fundraising target.

Let’s get out there and raise some money!

September 25th is going to be a GREAT time! You don’t want to miss the event of the year!