The past doesn’t matter, take today!

Coastside CrossFit – Class

Spurgeon (Time)

3km Run

50 Wall Balls

5 Rope Climbs

40 Wall Balls

4 Rope Climbs

30 Wall Balls

3 Rope Climbs

20 Wall Balls

2 Rope Climbs

10 Wall Balls

1 Rope Climb

Nobody who ever gave his best regretted it!

Coastside CrossFit – Class

SMURPH (Time)

In Teams of 3

1 Mile Team Run

150 Pull Ups

275 Push Ups

400 Air Squats + KB Swings

1 Mile Run

*each time you swap athlete, one team member eats a mini egg before you can restart*