Coastal Crew
Coastal Strength & Fitness
The Coastal Crew is for busy men and women who are overwhelmed in the gym on their own and without a plan. They want to gain strength, burn fat, and improve their overall fitness without having to dedicate a ton of time.
Our gym, Coastal Strength & FItness has been operating for over 8 years, helping people succeed who were not able to succeed on their own. Over the years we started to have a high demand from friends and family of members wanting access to our workouts. Our unique blend of strength and conditioning, with a mindfulness for balancing a busy lifestyle (time and stress constraints), has allowed us to produce countless results over the years for busy adults.
Our goal for you is consistency because consistency leads to results. This is a version of our gym programming that you can do at any public gym (Planet Fitness, Anytime Fitness, etc) We believe having a plan when you show up to the gym and not having to think about what to do on a daily basis, is the key to success. We are excited to provide that for busy adults outside of our gym walls.
Your training is personally monitored by Coach Will, where you can get feedback and support along the way.
A
Trap Bar Deadlift
12, 6, 6
B
Seated DB Shoulder Press
12, 6, 8
C
DB Lateral Raise
12, 8, 10
D
Leg Extension
12, 8, 10
E
Skull Crushers
12, 8, 10
Conditioning
F
Tabata 1
OPTIONAL FINISHER Tabata - 20:10 x 4 1) Squat Thrust 2) Med Ball Slam
Circuit - 30:20 x 5
A
1) Airbike 2) Squat Thrust 3) KB Swing 4) Jump Rope
A1
DB Bench Press
12, 6, 5
A2
Hip circles
3 x 8
B1
Chest-Supported DB Row
12, 6, 8
B2
Barbell Hip Thrust
12, 8, 6
C
Reverse Lunges
12, 6, 6
D
DB Bicep Curls
12, 8, 10
A
Cardio
1 x 40:00
A
Romanian Deadlift (RDL)
12, 6, 8
B
DB Floor Press
12, 8, 8
C
Lat Pulldown
12, 6, 8
D
Tricep Pushdown
12, 8, 10
E
Seated Leg Curl
12, 8, 8
A
Cardio
1 x 40:00
Will Shively
Bachelors in Exercise Science from Old Dominion University. Bringing 11+ years of coaching busy men and women towards their health and fitness goals.
Jeff Gehris
Husband and Dad
Verified Athlete"My first few weeks were challenging. I trained three times a week, started slow and left every session covered in sweat. Yet, I kept with it. Along with diet changes, I am down 38 lbs. At 46 years old, I never expected to have defined muscles.."
Krystal Gill
Wife and Mom
Verified Athlete"I've lost over 30 lbs and lots of inches. The best part is, I didn't just lose weight, I actually transformed my body. Coastal's workouts have drastically improved my mood and I love the fact that I always feel like I get a great workout."
When you join a team you’re getting more than programming, you’re joining an online community.
Coastal Crew
Coastal Crew
Coastal Crew
