*Reminder: Tonight’s 6pm session will make way for our Nutrition Presentation – we highly recommend that you come along! All other sessions are as per normal.
Five rounds for load:
9 Deadlift
6 Hang Power Snatch
9 Overhead Squat
*To be performed as a continuous unbroken set.
*Rest as necessary between rounds.
*Record your weight range across the sets.
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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.
Well the CrossFit Open is over for another year and I thought I would reflect on the experiences of the last five weeks. Marie and I could not be happier with the support, sportsmanship, high standard of movement and general camaraderie that we were witness to over the last five weeks. It makes us very proud of the gym that we operate and reminds us that we get to do what we love for ‘work’ everyday. The success of the open relies on the honesty of the affiliates and regardless of the widespread lack of standards that have gone on outside of our four walls, I am proud of the standard that we maintained and you can all hold your heads high knowing that your score on the leaderboard is real. We encouraged you all to enter the Open not because we really cared about your ranking but because we knew that it would push you to do great things and I am confident without a doubt that in some way or another, each one of you is walking away from the experience having been inspired either by your own or someone else efforts. We have seen numerous people hit weightlifting PR’s (multiple times), perform movements for the first time and perform multiple reps of movements that in some cases may have only be learned in the days prior. Awesome work. Each week this year we handed out prizes for the spirit of the open. Firstly, congratulations if you have been one of these winner but please be well aware that just because you may not have received one of these prizes that we didn’t notice your efforts. Each week there were several people that made the short list and if we had a longer competition or more prizes, many more of you would have been recognised. The big take away in all of this is that you are all capable of doing spectacular things when it comes to the crunch and you can take this experience and apply it to your day to day training in the gym. Imagine the progress you could make if you approached even just one of your daily workouts each week in the manner that you have approached the Open workouts. Personally I have obviously been disappointed to not make regionals this year but I decided last year that I didn’t want to play the safe road and keep making regionals only to get crushed when I got there. I took a bit of a risk this year by focusing on movements, WOD’s and loadings that should have seen me go better at regionals but unfortunately it looks like I got the balance of conditioning vs strength/technique work out of whack. Looking on the bright side, for every success or failure I learn something valuable not only for my future progress but for the quality of coaching and programming that I can offer in the gym. Next year I plan to offer a splinter competition called the ChrisFit Open and it will only be open to competitors who are under 5’6″ and 65kg. The cost of entry will be $19.95 (cheaper than the open) and all proceeds will go towards the purchase of human growth hormone so that I can come back to CrossFit bigger and better. All workouts will be couplets in the sub five minute range and will frequently contain strict HSPU and Muscle-ups. Who’s with me? Chris.
