We would like to welcome Gerald Chan and Garrett Adams to our tight knit community here at CrossFit Coastal. They both recently graduated Foundations and have started attending our group classes - if you haven’t introduced yourself to either of them, then make sure you greet them with a warm welcome to our place. We’re all glad to have both of you guys on board!
Welcome back to Shaun McMahon w ho was MIA for a short while! After seeing his WANTED poster all over the place, he finally decided to turn himself in. He was sentenced to a total of 125 Handstands, 125 Pullups, and 125 Burpees.
Workout: 7 Rounds for time of…
10 Medicine Ball Clean Wallballs
10 Pushups
10 Knees to Elbows
200 M Run
News: Today is the last day to add your name to the hooded sweatshirt order. Let us know in person or send us an email with the qty, size, and color you would like. If you pay before Nov 21st - the price will be $30 - after Nov 21st, the price will be $35.
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Our highly talented graphic designer, Enea Toldo, from www.eneatoldo.ch finished up the designs for the back of our sweatshirts late last night. We can’t thank Enea enough for the thought and effort that went into designing this slogan!
Many great quotes were submitted, but the majority favorite was “Routine is the Enemy”. The following list is just a glimpse of some of the great and not-so-great submissions:
CrossFit: Destroying your life one burpee at a time.
Raising the bar. Literally.
CrossFit: Just rub some chalk on it.
CrossFit: “I can’t feel my legs!”
Be stupid for me.
The Pain of Discipline & the Pain of Regret. It’s your choice.
These two must be found! Shaun can be subdued easily, but watch out for Sara - she packs massive heat.
Article: “Be honest with yourself…”
When you take on the Workout of the Day (WOD) there are many implied rules for a real CrossFitter to adhere to. One of the most important implied rules is “don’t cheat”. It is never written at the top of the whiteboard, but it is a rule nonetheless and it is one that you need to follow.
Cheating is an ever-present temptation given the intensity at which we train, and can be incredibly subtle, so subtle in fact that you can often overlook that you are doing it. Of course there are the obvious cheats … poor range of motion, miscounting reps, missing rounds, misrepresenting the weight used etc. The obvious cheats simply lead to hollow victoriesand tend to piss off your training partners. Read the rest of this article here…
Gordon Road Station (behind Domino's) Wilmington, NC 28411 (910) 632-4985 View Map
Our Members
Learn more about the people that work out at CrossFit Coastal. On this page you will find biographies, videos, and pictures of our members.
Click Here to View "The List"
To help you get started, CrossFit is providing a FREE Trial Issue of the CrossFit Journal (PDF format) titled "What is Fitness" for you to download and check out.