A. Back Squat 5 x 5
*use around 80% of your 1RM
*rest 2 min.
B. Ascend as far as possible in 10 minutes:
3 T2B
30 Double-unders
6 T2B
30 Double-unders
9 T2B
30 Double-unders
12 T2B
30 Double-unders
etc.
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Lifestyle Millionaire
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 Love & Hope this Christmas
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/
Hydration 101: Fuel Your Performance 💧
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.
Coastal CrossFit Connoisseurs – Chrissy Marret
Following on from our recent series of body re-composition interviews, we asked a few of our budding CrossFit Chef’s for a few of their favorite recipes. The idea behind this series is to show you all that you can eat healthily and that it doesn’t have to be boring/tasteless or overly time consuming. If you like this or any of the recipes please let us know by posting a comment and or clicking the Facebook ‘like’ button below the post. Our third and final submission comes from Chrissy Marret. Stir Fried Chicken with Basil Dinner in 10 minutes! Tasty, quick and so easy! The chicken mince can be replaced with chicken breast cut into strips and stir-fried but the mince is obviously quicker in cooking time. Ingredients: – 4 garlic cloves – 2 large red chillies – 1/4 teaspoon sea salt – 2 tablespoons light-flavoured oil – 600g chicken mince – 400g green beans, cut into 5cm lengths on the diagonal – 2 tablespoons fish sauce – 1 tablespoon dark soy sauce (I like the thick soya sauce best) – 1 tablespoon caster sugar – small handful basil leaves (regular or Thai) – pinch ground white pepper Method: Pound the garlic, one chilli and salt in a mortar and pestle until it forms a paste. Alternatively, place the garlic and chilli on a chopping board, sprinkle with the salt and finely chop with a knife using the side of the blade to make a paste. Slice the remaining chilli thinly. Heat a wok or large non-stick frying pan over medium-high heat. Add the oil and the garlic paste and sliced chilli and cook, stirring, for 30 seconds or until the garlic starts to colour. Add the mince and cook, stirring, for about 2 minutes or until starting to brown, then add the beans and cook for a further minute. Add the fish sauce, soy sauce and sugar and stir-fry for a further 30 seconds. Remove from the heat, stir in the basil leaves and white pepper. Serve with steamed rice, cauliflower rice or in lettuce cups. We hope that you have enjoyed this series. Please remember that we rely on your feedback to know if we are hitting the mark with our site content, so please let us know what you think by posting a comment or speaking to us directly.