Coastal Fitness HK

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Coastal Fitness Performance Training. Home of CrossFit CSTL.

http://www.coastalfitnesshk.com/

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Event 4
Lactic Endurance Test (triplet): 5 athletes will be required from each team. In relay format, each individual must complete the following:

20 lateral plate jump overs @ 15/10 inches
30/20 cal row
25/15 cal AB

Your team score is the total time taken for all athlete to complete the workout.

Notes:
- Each team must have at least one female representative
- Team member 1 will start by completing 20 lateral plate jump overs. Once they complete the required reps, they must touch the rower, which allows team member 2 onto the floor. Once team member 1 has completed their portion of the row, they will touch the AB, which will allow Team member 2 to move to the rower once they have completed their jump overs. This will continue until all 5 team members have completed the required work. - The team score is the overall time taken to complete the workout.
Another great day at our Fitness League this weekend! With the 7:15 crew smashing Event 3 and taking home 100 points! πŸŽ‰ Congratulations!
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Thank you to all the athletes who competed on Saturday and everyone who came to support! Great seeing our community come together!πŸ’ͺ.
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We are all very excited to see what the last two weeks bring...Check out our page for the release of Event 4 at 6pm today! πŸ™ŒπŸ’₯.
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5:15 and 6:15 crew are currently tied first place with 7:15 close behind! Come down to CSTL every Saturday at 9:30am to see our 5 teams battle it outπŸƒπŸ½β€β™€οΈπŸ’ͺπŸ’₯.
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Special thanks to @cleannutritionco for sponsoring this week and donating delicious and nutritious protein powder to our winning team!
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#coastalfitnesshk #cfpt #fitness #competition #whatsnext #teamwork πŸ“Έ@life_of_hi
Week 3 of the Coastal Fitness League starts 9:30am tomorrow @coastalfitnesshk - it’s barbell week πŸ‹πŸΌβ€β™€οΈ.
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It’s as much about our supporters as it is about our athletes! Come down and watch and support a team...family, friends and pets welcome πŸ•.
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Many thanks to this weeks sponsor @cleannutritionco
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#coastalfitnesshk #coastalfitness #cfpt #fitnessleague #community #itsbarbellweek #weekthree #cleannutritionco πŸ“Έ @life_of_hi
Big Thank you to @badfoodgonegood for sponsoring last Saturdays fitness league and donating some yummy goodies to our winning team! πŸ€—πŸŽ‚πŸͺ
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This week, we are proud to announce that event 3 will be sponsored by @cleannutritionco ! πŸ’₯ Head on over to their page to see what they may have in store for this week!
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Come along to @coastalfitnesshk to support all of our teams this Saturday as they battle it out in Event 3! Take a look at our page to see what our athletes will be taking onπŸ’ͺ
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Good luck to all our athletes!
#coastalfitnesshk #fitnessleague #badfoodgonegood #cleannutrition #community #competition #earnednotgiven
Event 3πŸ’₯πŸ’₯
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6 athletes will be required from each team. 
This workout will be scored in 3 parts - A, B, C)
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Part A -  Bench press 3 rep max - 3 attempts to establish a 3 rep max
Part B -  Snatch Complex max -  3 attempts to establish the heaviest load of x1 Snatch + x1 Hang snatch + x1 Overhead squat
Part C - Clean and Jerk complex max - 3 attempts to establish the heaviest load x1 Clean + x1 hang clean + x1 STOH
*Each athlete will have a total of 3 attempts at their respective lift
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Notes:
- Each team must have at least one female representative
- Each team must assign two team members for each lift. Each lifter will have 3 opportunities to lift
- This event will run as an EMOM:
Minute 1 = Bench press attempt 1 
Minute 2 = Snatch complex attempt 1
Minute 3 = Clean and Jerk complex attempt 1 
Minute 4 = Bench press attempt 2
Minute 5 = Snatch complex attempt 2 
Minute 6 = Clean and Jerk complex attempt 2
Minute 7 = Bench press attempt 3
Minute 8 = Snatch complex attempt 3 
Minute 9 = Clean and Jerk complex attempt 3.
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Once this has been completed, The second set of lifters (heat 2) will come out and repeat. It will take a total of 18 minutes to complete.
- Individuals may attempt the lift as many times as they want inside the 60s window
- Bars may be pre-loaded
- Score multipliers:
Female Fitness = x2.5
Male Fitness = x1.5
Female Performance = x2
Male Performance = x1.25
Female Competitor = x1.5
Male Competitor = No multiplier
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Your team will be rewarded points based on placing for part A, part B, Part C. Your teams overall score is the combination of A+B+C (e.g. 1st place + 2nd place + 3rd place respectively = 100+80+60, with a team total of 240 points).
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This week sponsored by @cleannutritionco πŸŽ‰πŸ’₯
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Good luck!!!!!πŸ’ͺπŸ’ͺ #coastalfitnesshk #cfpt #earnednotgiven #cleanprotein #fitness #community #competition #lifting
πŸ“Έ @life_of_hi
Another great day at our Fitness League this weekend! With the 6:15 winning Event 2 by 4 reps and taking home 100 points! πŸŽ‰ Congratulations!
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Thank you to all the athletes who competed on Saturday and everyone who came to support! Great seeing our community come together!πŸ’ͺ
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We are all very excited to see what the next few weeks bring...Check out our page for the release of Event 3 at 6pm today! πŸ™ŒπŸ’₯
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5:15 and 6:15 crew are current tied first place with 180pts.. but will they keep their lead?! Come down to CSTL every Saturday at 9:30am to see our 5 teams battle it outπŸƒπŸ½β€β™€οΈπŸ’ͺπŸ’₯
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Special thanks to @badfoodgonegood for sponsoring this week and donating delicious and nutritious treats to our winning team!
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#coastalfitnesshk #cfpt #fitness #competition #whatsnext #teamwork πŸ“Έ@life_of_hi
Congrats this weekend ladies. 
All 3 hitting big numbers during their lifting meet in KL! Special mention to @anna_kamm for competition in her first lifting meet. 
Enjoy the food! πŸ…
#weightlifting #clean #jerk #snatch
πŸ’₯Don't forget!πŸ’₯ The second week of our Fitness League starts tomorrow @ 9:30am sharp @coastalfitnesshk ! πŸ’ͺ
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Please come down and show your support as our athletes prepare to take on the challenge of event 2 and fight for the winning spot ! Winners take home 100 points!! πŸŽ‰
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This week sponsored by @badfoodgonegood ! πŸ‘Œ
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#coastalfitnesshk #cfpt #fitnessleague #roundtwo #bfgg #chipper #getexcited #community  #competition
πŸ“Έ @life_of_hi
Huge Thank You to @witfitnesshongkong for sponsoring our Fitness League on Saturday ! πŸ‘
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Please check our their page for more info and to see the new and exciting products they offer!
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We are proud to announce that this coming Saturday will be sponsored by @badfoodgonegood !!πŸŽ‰ Head on over to their page to see what nutritious and delicious treats they may have in store for us! This week cannot be missed! πŸƒπŸ½β€β™€οΈπŸͺπŸ’ͺ
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See you all Saturday 9:30am!!
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#fitnessleague #coastalfitnesshk #cfpt #whateverittakes #bfgg #badfoodgonegood πŸ“Έ@life_of_hi
Event 2 of the Fitness League is here !! πŸ’₯
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Event 2:
3 athletes required from each team. With only 1 team member working at any one time, teams must complete the following:

100 DB push-press 
150 DB power cleans 
250 Wall balls 
Time cap for this workout = 12 minutes (NOTE CHANGES FROM VIDEO)

Notes:
- Each team must have at least one female representative
- Only 1 team members working at any one time
- Loading for DB power cleans and push press:
Fitness Male = 17.5kg
Fitness Female = 10kg
Performance Male = 20kg
Performance Female = 12.5kg
Competitor Male = 22.5kg
Competitor Female = 15kg
- Loading for wall balls:
Fitness = 8/4kg
Performance = 10/6kg
Competitors = 10/6kg 
Come down and support! Saturday 9:30am ! πŸ’ͺ
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Please see the link below for more !! : 
https://youtu.be/15CuflOOGiQ
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This week sponsored by @badfoodgonegood ---
@life_of_hi πŸ“Έ 
#coastalfitnesshk #cstl #cfpt #bfgg #fitness
Fantastic first week of the CSTL Fitness League! πŸ’ͺ 
Congratulations to the 5:15 crew who were our winners this week taking home 100 points! -----------
Thank you to all the athletes who participated on Saturday and to everyone for coming down to @coastalfitnesshk to support! πŸŽ‰
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Special Thank You to @witfitnesshongkong for sponsoring a great first week of our league and being part of a great, successful day!
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Cannot wait to see what the next few weeks bring !! πŸ‹οΈβ€β™€οΈπŸƒπŸ½β€β™€οΈ
#community #coastalfitnesshk #fitnessleague #whateverittakeshk #cstl #fitness
Thank you @life_of_hi πŸ“Έ
It's here!! Event 1 of the CSTL Fitness League. 
November 4th - requires 4 athletes from each team
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Each athlete will complete, 2 rounds for time of:
2 road runs 
10 DB devil press 
75 air squats 
200 single unders
Time cap: 25 minutes
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Notes: - The team score will be the combined time of all 4 team members - Must have at least 1 female representative - Teams will accumulate 1 second for every repetition not completed. One road run will be scored as 4 points (stairs, road run, road run, stairs) - This will run in two heats of 10 people. Each team will have 2 representatives per heat. 
Loading: 
Male fitness: 15kg
Women fitness: 10kg 
Male performance: 20kg
Female performance: 12.5kg 
Male competitor: 22.5kg
Female competitor: 15kg 
Teams will have until Friday 3rd Nov to submit your team list to ant@coastalfitnesshk.com 
Get ready! πŸ‹οΈπŸƒπŸ½β€β™€οΈπŸƒ
See you all Saturday! Please be there for 9:30am sharp! We will talk through event flow and movement standards before commencing!
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#coastalfitnesshk #fitnessleague #cstl #community #wherethebestcometoplay #funcompetition
 @life_of_hi πŸ“Έ