NoCoast Fitness

06/18/2026

NoCoast Fitness Workout of the Week
4x 3:00 AMReps:
21 Abmat Sit ups
15 Box Jump Overs, 24/20”
9 Squat Cleans, 50%
Max Reps Toes to Bar in the remaining time
* Rest 3:00 between AMReps
Scale reps on the sit ups and box jump overs if needed so that you have at least :30 on the T2B
Pick a squat clean weight that allows you to finish in 2-3 sets
Scale Toes to Bar to Toes to Ring or Knees to Chest

06/10/2026

Paul is the definition of a lifelong athlete. From football, wrestling, and jiu-jitsu to surfing, climbing, and now CrossFit, he’s always looking for new challenges. Since joining NoCoast just over a year ago, he’s embraced our balanced approach to fitness, adding sprint triathlons and Hyrox training to the mix.
As a husband, father of two, and lover of high-skill movements (just don’t ask him to do wall balls), Paul brings consistency, curiosity, and a growth mindset to every class. Thank you for being such an important part of the NoCoast community, Paul!

06/04/2026

Looking for a HYROX training program or an endurance-focused group class?

Come check out our HYROX/Endurance classes! They’re perfect for anyone who wants to add more cardio-focused training to their routine while building strength, stamina, and resilience.

These workouts are designed to improve your aerobic capacity, keep your heart rate elevated for longer efforts, and help you reach your endurance goals—all in a supportive community environment. Because let’s be honest... even a Zone 2 run is better when you’ve got friends suffering alongside you. 💪🏃‍♂️🔥
COMMENT “HYROX” FOR MORE INFO

06/03/2026

It's June! We hope everyone had a wonderful May and is looking forward to an exciting summer ahead. Please don't miss this month's newsletter - there is info on our next Community Day Out, our amazing AOTM, Paul Conzemius), our new schedule, additional Hyrox/Endurance classes, and more! We can't wait to be an integral part of your month and summer :)

Email from NoCoast CrossFit June 2026 | Newsletter NoCoast Monthly News and Updates It's June! We hope everyone had a wonderful May and is looking forward to an exciting summer ahead. With school out

05/31/2026

Our new class schedule starts tomorrow (June 1st).
We’ve added 3 Hyrox/Endurance classes per week!
Come try a class on us or bring a friend!

05/25/2026

Thank you to all of the men and women — and the families beside them — who made the ultimate sacrifice for our freedom. Your courage and sacrifice will never be forgotten.

Today, we honored our fallen heroes the best way we know how: through a long, brutal workout built on grit, resilience, and community.

Our NoCoast community showed up strong, gave everything they had, supported one another, and paid tribute to those who gave everything for us. 🇺🇸

05/23/2026

Murph is difficult by design. Not just physically, but emotionally. To honor the men and women who gave their lives in service to their country. And to honor the life of Lt. Michael Murphy.

Murph has become one of the most recognized workouts, but it was never meant to be about fitness alone.

It’s about sacrifice.
Perspective.
Community.

For our NoCoast community, Murph has become a moment to pause and remember what Memorial Day represents.

That’s why we gather, suffer, and why we stay long after the final run is over.

Murph asks something deeper than physical effort.

It asks us to carry meaning through movement.

Not performance.
Remembrance.

05/17/2026

At 39, Chandra proves you don’t need to grow up an athlete to become strong. From half-marathons and the Portland Marathon to pull-ups, bar muscle-ups, and nearly 3 years at NoCoast, her journey is proof that showing up, trying new things, and staying consistent can completely change what you believe you’re capable of.

05/10/2026

To all of our NoCoast Mamas — Happy Mother’s Day 💐

You are the heartbeat of this community.
The early mornings, the packed schedules, the endless giving, the showing up for everyone else… and somehow still finding time to show up for yourselves.

Your strength goes far beyond the gym.
You lead with love, resilience, patience, grit, and grace — and your kids are watching every bit of it.

Thank you for the energy you bring to NoCoast, for the example you set, and for the community you help create every single day.

We’re lucky to have you here. Your families are lucky to have you. And today, we celebrate YOU ❤️

05/07/2026

We love interval workouts! Try this one out if you want to take intensity to the max💥

10x 1:00 AMReps:
10/8 calorie Echo Bike
Max reps Clean & Jerk, 40-45% in the remaining time
* Rest 2:00 between AMReps

Push the 1:00 intervals as hard as you can, with a 2:00 recovery built in.
Pick a lighter weight so that you can cycle the barbell quickly.
Sub a 100 meter sprint if you don’t have a bike and burpee box jump overs is you don’t have a barbell.