A. Bench Press 5 x 8-10 reps
B. 5 x Max Reps Supine Ring Row
*Perform A & B as a superset.
*Perform Ring Rows with feet on Box in line with hands.
*Wear a weight vest for Ring Rows if you’ve got 20 reps or more.
C. Max Reps Double Unders – 3 min.
Post load and reps to comments.
What defines life successes?Take a moment to ask yourself this question and challenge your perspective. In a previous article, I reflected on CrossFit’s “What is Fitness” and how it reshaped my view of fitness. More importantly, it broadened my perspective on life. For many, financial success is the goal—but this is just one piece of the puzzle. What good is financial freedom if you lack health, functionality, or meaningful relationships to enjoy it? In CrossFit, we often say, “You are as strong as your weakest link.” We aim to develop balance across the 10 General Physical Skills: A deficiency in any of these areas is where the greatest improvement can be made. This principle applies beyond fitness to all aspects of life. Consider these simplified pillars of life—no single one is more important than the others: 1. Physical Health 2. Mental & Emotional Health 3. Relationship & Social Connection 4. Financial Stability & Freedom 5. Purpose & Self-Improvement 6. Quality Nutrition 7. Balance & Leisure How These Pillars Interact A truly quality life isn’t just about excelling in one area but finding harmony across all pillars. Strengthening one often positively influences others—for instance, improving physical health can enhance mental clarity and emotional resilience, while financial freedom can allow more time for relationships and leisure. Ultimately, the goal is to create a life that feels balanced, fulfilling, and aligned with your values. In my opinion, those who find balance across all these areas are living truly rich, fulfilling lives. They are the ones who achieve the status of a Lifestyle Millionaire. Time HorizonSuccess isn’t just about the present—it’s about building a foundation for the future.Ask yourself:Where do I see myself at 40, 60, 90, or even 100 years old?Are my current actions aligned with that vision? Your future will reflect where you choose to invest your energy today. Take ActionIdentify the area of your life where you’re currently weakest and start there. Small, consistent steps in the right direction will empower you to take control and responsibility for your own life. Nothing happens by accident—every outcome is a result of your choices. By making the hard decisions now, you can earn the rewards later. Holistic success is a journey, not a destination. Strive for balance, aim for growth, and build the life you deserve. We all have the potential to become Lifestyle Millionaires—the question is, are we willing to put in the work to make it happen? – Written by Marie.
Spread the Love & Hope This Christmas! Every year, we come together as a community to share love and hope through a chosen charity. This year, we are proud to support IFYS (Integrated Family and Youth Service) for their incredible work in assisting children in foster care, families, and individuals in our community who are doing it tough. 💛 We are blessed to be part of such a giving and compassionate community, and this Christmas, we have the opportunity to share that blessing with others in need. Through IFYS, we are collecting: Gifts Hampers Gift Cards And more! Every little contribution makes a difference in bringing joy and hope to families during this special time of year. Click here to learn more. Drop-Off Location: Coastal CrossFit Donations Close: Sunday 15th December Let’s come together to make this Christmas brighter for everyone. Share this post and help us spread the word! #ChristmasGiving #CommunityLove #SupportFamilies #SpreadHopehttps://www.ifys.com.au/donations/ifys-christmas-appeal/
Staying hydrated is one of the simplest yet most impactful ways to improve your health and athletic performance. Here’s why hydration matters and how to stay on top of it every day: Why is Hydration Important? How Much Water Do You Need? Tips to Stay Hydrated Signs You Need More Water Hydration is key to getting the most out of your training and feeling great every day. Start making it a priority, and watch how it transforms your energy and performance! Cheers to staying hydrated and crushing your goals. Try this recipe: Quick hydration drink with Celtic Sea Salts.
Hi all, We are conducting a nutrition presentation this Thursday at 5:30pm which is free to attend for all members and partners. This is an entirely revamped presentation from the one’s we’ve done in the past so we strongly encourage you to attend whether you have previously attended or not. Please note that this presentation will take the place of the workout at 5:30 on Thursday so please factor this into your training schedule. InBody Scan As part of our Nutritional Challenge we are arranging for a mobile InBody scan at the start and end of the challenge. A small example of the metrics found on a InBody results sheet: Total skeletal muscle mass Total body fat in kilograms Total body fat percentage Visceral fat Total body water Segmental muscle and fat analysis Bone mineral content Basal metabolic rate Although we don’t want people caught up in the numbers/details provided on the scan we want to use it simply as a base line measure to gauge improvements over the coming weeks. The cost will be between $25-$30 per scan (depending on numbers, minimum of 10 people required). One scan completed at the beginning and one at the end of the challenge. Total cost $50-$60. For further information please use the link InBody Scan We look forward to seeing you there!
Coastal CrossFit
Congratulations to Indea and Pauline for getting their first double-unders and to Christie for linking her double-unders for the first time 😀
Great efforts all round this morning – Marie