Coastal Fitness Outlines CrossFit Workouts, Bootcamp Schedules

Coastal Fitness Ocean Isle Beach has released its daily workout programming for the week of July 6-9, 2026, detailing specific CrossFit (CF) workouts and Bootcamp schedules. The updates provide a clear look at the varied training methodologies employed, from partner-based AMRAPs (As Many Rounds As Possible) to strength and skill-focused sessions Source.

Thursday's Partner Workout Focus

For Thursday, July 9, 2026, Coastal Fitness is featuring a partner workout across all three CF levels (CF 1, CF 2, CF 3). This 24-minute AMRAP involves one partner rowing 250 meters while the other performs max wall balls, switching roles after each row. The goal is to maximize wall ball repetitions. The session concludes with a finisher of three rounds of 30-second side planks (each side) and 15 Superman Holds Source.

Wednesday's Strength and Conditioning

Wednesday, July 8, 2026, saw an emphasis on strength with a Clean + Jerk segment, where athletes built to a heavy lift over six sets, performing one clean and one jerk every two minutes. This was followed by an 8-round conditioning piece designed for consistent output, including rowing or running and burpees, with 45 seconds of rest between rounds Source.

Tuesday's Skill and Endurance

On Tuesday, July 7, 2026, the programming combined skill development with endurance work. An 18-minute EMOM (Every Minute on the Minute) included strict pull-ups, handstand holds (or variations), and hanging knee raises with hollow holds. The conditioning component was a 30-minute Zone 2 workout, where participants could choose between rowing, biking, or an easy run Source.

Monday's Deadlift Emphasis

The week kicked off on Monday, July 6, 2026, with a focus on deadlifts, executing five sets of four repetitions at an RPE (Rate of Perceived Exertion) of 8. Accessory work included single-leg Romanian deadlifts and weighted sit-ups. The workout segment was a 10-minute AMRAP featuring deadlifts, hand-release push-ups, and a 200-meter run, with the objective of smooth, unbroken movements Source.

Bootcamp and Class Scheduling

Coastal Fitness also provides a daily schedule detailing class times for WOD (Workout of the Day), SPIN, Open Gym, and Bootcamp sessions. For instance, Thursday's schedule includes 6am WOD, 7am SPIN, 8am WOD, 9am Open Gym, and 5:30pm Bootcamp. This structured approach to daily programming and clear scheduling helps members plan their fitness activities and supports consistent attendance Source. Facilities can also offer online sign-up for classes Source.