‎22 Days until the CrossFit Games Open. Everyone at the gym will be performing these competitive events – register on the site, so you can submit your scores and be ranked. ITS GO TIME

REGISTER HERE.

Workout of the Day
“Elizabeth”
21-15-9
Squat Cleans
Ring Dips
…
Cashout 100 True or Ring Pushups. 5 Ring Pullups each time you break set or form.

Mallory.

T.

Fred on a strong clean pull

Workout of the Day
30 Minutes
Work on Olympic Lifts
*Any lift & any area you would like to improve on*

20 Minutes
Cycle through the following exercises – no set reps. Push yourself on these sets…don’t just stop when it starts to burn (thats when the set begins). Follow up each set with 3 Box Jumps.
Toes 2 Bar
True Pushups
Kettlebell Swings
Ring Pullups

PS: This upcoming Sat we’re having a big party to celebrate winning Best Gym in Wilmington & 1st Place Team Garage Games. Details @ the gym.

Workout of the Day
3 Rounds:
6 Muscle-Ups
12 Handstand Pushups
15 Power Cleans

No classes Friday Afternoon – Saturday’s classes normal schedule. Sunday – Closed

Here’s one for all of you competing up in the Garage Games this weekend!

Workout of the Day
10 sets of 5 Push Press @ 75%
*Follow up each set with 5 Pullups*
…
AMRAP 12 Minutes
w/ a partner
Max Distance Row
Max # Burpees
Alternate as needed…score is total meters and total # of burpees.

Workout of the Day
1RM Snatch
1RM Clean & Jerk
1RM Front Squat

NOTE: There will be no afternoon classes this upcoming Friday. We’ll be up in Greensborogh for the Garage Games – come support!

Workout of the Day
“Nate”
AMRAP 20 Minutes
2 Muscle-Ups
4 Handstand Pushups
8 Kettlebell Swings – 2 pood
–
5 Rounds
15 Burpees
15 Kettlebell Swings
15 V-Ups
15 Slamballs
30 Double-Unders

Pictured above is one of our newest instructors – Patrick S. teaching the fundamentals of CrossFit to our first on-ramp class of the year. If you are interested in starting our program – this is one of the best ways to get thorough instruction on the basics.

Vote CROSSFIT COASTAL for Best Gym in Wilmington at the following link:

Households are allowed more than one vote, so get your family involved and get everyone you know to vote. Every single vote counts and with your help we can make this happen…again.

VOTE HERE

Workout of the Day
8 x 8 Front Squat w/ mini bands
+3 ME Box Jumps after each set of squats
2 minutes rest
then…
AMRAP 10 Minutes
OH Walking Lunge – 45m/25f
Every time you set the plate down perform 20 v-ups

It’s 2012. Resolutions are not enough – you have to make it happen.

Renee M. & Cory R. - post workout.

Workout of the Day
Burgener Warmup
Power Snatch: 2-2-2-2-2 @ 75%
Clean & Jerk: 1-1-1-1-1 @ 80%
Push Press: 5-5-5-5-5 @ 75-80%
“Death by Pullups”
With a continuously running clock – perform 1 pullup the first minute, 2 pullups the second, 3 pullups the third and so forth. Your score is the last round you were able to complete all pullups.
*Competitors* Perform this workout with either muscle-ups or chest to bar pullups.

Today is the last day to sign up for our ON RAMP to CROSSFIT classes. They start tonight at 7:30 pm and meet on M / W / TH for the next two weeks. We’ll be going over the basics and getting you prepared for the ongoing group classes. The cost is only $100 and we’ve got a couple spots left. Sign up here.