WOD 5/2/2012

WOD 50 KB swings (12/16kgs) 40 sit ups 30 burpees (Chest to floor) 20 Pullups/KB high-rows 10 KB Goblet Squats

WOD 30/1/2012

7 rounds for time of: 7 deadlifts (70kg/40kg) 7 pull ups 7 push ups Andy 5:25 Babs 6:55

WOD 24/1/2012

WOD ‘Angie’ 100 Pullups/jumping Pullups 100 Press ups (chest to floor) 100 sit ups (elbows to knees) 100 air squats (break parallel) As fast as possible Ste Farrell – 16mins 31secs Ed Haynes – 14mins 35secs Ant Haynes – 14mins 34secs

WOD 20/1/2012

15 Kettlebell swings (12/16kgs) 15 Sit Ups 10 Double Unders 3 rounds for time

Welcome Tom McQueen!

Hi guys – we’d like you all to meet our newest member of the team, Tom McQueen. ‘T-mac’ is a fully qualified exercise professional, with a degree in Exercise and Sports Science, and honours in Clinical Exercise Physiology. Tom will provide the Coastal Fitness Team with some fresh, new ideas on exercise and training – [...]

WOD 21/12/2011

Try out our new WOD 20 minute AMRAP (as many rounds as possible) 5 Powercleans (30kgs/70kgs) 7 HSPU (Hand Stand Press Ups) 12 Butterfly Sit Ups Ant – 13 rounds, 3 HSPU note – if you can’t do an exercise, just scale it down! We recommend lower the weight for the powercleans (or changing to [...]

Coastal Fitness 2nd Year Anniversary

Thanks again to all of our clients who have made the last 2 years as awesome as they’ve been! We’re moving forward on to exciting thing in the coming year, so stay tuned!! We can’t stop laughing at some of your moves in the video! Check it out!

What IS Intensity?

Intensity is one of those fitness buzz words bandied around by every trainer, enthusiast and fitness magazine all around the world. It also seems that everyone seems to have a different definition on what intensity actually is….. and it’s very understandable why. With all the different sports and movements under the fitness umbrella – everyone [...]

The Benefits of ViPR Training!

“ViPR™ was created from a need to evolve training tools, foster purposeful motion and blend strength training with functional training and movement. Movement is fundamental. And what makes up effective movement is a blend of lifting, shifting and twisting.” – Michol Dalcourt, creator of ViPR ViPR is an acronym for Vitality, Performance and Reconditioning- three [...]

10 Ways To Improve Your Pull Ups

The pull up is quite possibly the ultimate measure of strength. It’s also one of the greatest muscle building exercises in existence, which is precisely why it’s been called the upper body squat. Lat pulldowns can’t even come close to comparing. Whenever you move your body through space the level of neuromuscular activation is dramatically [...]