*Reminder: Pool workout 7:00am Saturday at the Kawana Pool.
**Sorry Jono – couldn’t resist.
Back Squat 3-3-3-3-3-3-3
*Superset with max reps dips. Add weight if you can do more than 12.
Optional Finisher:
5 min: Max reps Wall Ball
Comments are closed.
CrossFit Open time is here!!! This is our favourite time of the year and we need you to make it the best it can be. If you are still wondering whether the CrossFit Open is for you, the answer is ….. YES!!!!!! If you know someone who hasn’t signed up, be sure to hassle them as we don’t want any of you to miss out.What are you waiting for? Get on and REGISTER NOW.Want to know more check out https://games.crossfit.com/ HOW TO PLAY THE GAME!!The HOW?All registered athletes have been allocated to a team. Now it is time to work together have fun & get some banter happening. Individuals/Teams will earn points each week by:1. Participating (1 point per participant),2. Top three winners in Open division and Masters 50+ (1st – 3 points) (2nd -2 points) (3rd – 1 Point),3. Spirit (3 points) (by member vote)4. Best dressed (3 points) (by member vote). We will have a weekly and running IN-HOUSE SCORE CARDS.The Team with the highest TALLY after 3 weeks WINS!!! FURTHER DETAILS: Important: It is each individual athletes responsibility to ensure they have watched the demonstration video and understand movement standards prior to completing the WOD.Your opportunities to do the open workouts are as follows: Saturday – 7:00am-9:00am (ish)If you can make it, this is the session to come too. The atmosphere of the mornings is awesome and the more people the better. We will need judges, counters & supporters so bring your families and friends to cheer you on. Don’t forget Pom Pom, signs, etc anything to help everyone get through.This session will start with a briefing at 7:00am (compulsory to attend for registered athletes) followed by as many heats as necessary to get through the number of athletes in attendance. Remember we can not do this alone, we need you to assist in counting, judging etc. so stick around even after you have completed you WOD.*Please note that if you are not signed up for the open you are still more than welcome to attend and treat this workout like a normal WOD. Monday– All sessionsAll sessions on Monday will be running the CrossFit Open workout. Aim to partner up to ensure you have a counter/judge if you are formally competing. If not, treat it like a normal workout (no need for a judge). Feel free to come and support throughout these sessions – the more the merrier.If you have already completed the workout on Saturday and do not wish to do it again, we will provide you with an alternative on this day. Breakfast – Chloe’s Cafe will be Open and serving coffee, brekkie wraps and sweets. For catering purposes PRE-ORDERS are greatly appreciated (please order to ensure you don’t miss out). Get FIRED UP!!! Let’s have fun and let the Games begin……. TEAM CAPTAIN ANNOUNCEMENT: We have 4 awesome Captains to lead you through the competition-Nicole (co-captain – Cal) – NET NINJASCaitlin (co-captain – Chloe) – WODrobe malfunctionPaula (co-captain – Grant) – The KipstersAsh (co-captain – Amie) – WOD Warriors Our Teams for 2025 It isn’t too late- You have until Monday the 3rd March to join the fun!!SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs).
We are excited to be expanding our Coastal CrossFit KIDS/TEEN program. TUESDAY & THURSDAY 3:30-4:15pm (Ages 5-13)WEDNESDAY 3:30-4:15pm (Ages 10+) – Note: Ages 10+ can also attend Tuesday & Thursday sessions. About our KIDS/TEEN Program: Our Coastal CrossFit Kids Program is designed to inspire a lifelong love of fitness while building strong, confident, and capable young athletes. We offer two tailored programs: Benefits of CrossFit for Kids: Each session is programmed to suit all abilities, ensuring every child is challenged while having fun. Whether they’re just starting their fitness journey or looking to take it to the next level, Coastal CrossFit Kids is the perfect place to grow, learn, and thrive.
A profound idea from a five-minute TED Talk by David Brooks (watch here) sparked a shift in how I think about life’s priorities. It introduced the concept of Resume Goals and Eulogy Goals—two distinct ways of defining success and fulfillment. Building on my previous article, Lifestyle Millionaire, which advocates for a balanced approach to life—physical health, mental and emotional well-being, relationships, financial freedom, self-improvement, quality nutrition, and leisure—this framework challenges us to consider not just what we achieve but how we are remembered. The Two Types of Goals Resume Goals These goals focus on external achievements: the skills you acquire, the accolades you earn, and the milestones you reach in your career. They’re the accomplishments that look impressive on paper but don’t necessarily define the essence of who you are. Eulogy Goals Eulogy goals reflect your inner character—the traits and values people celebrate when your life is remembered. They emphasize qualities like kindness, honesty, courage, and the positive impact you have on others. While both types of goals play a role in life, eulogy goals hold deeper significance because they shape the legacy you leave behind. Why Eulogy Goals Matter Dr. Seuss eloquently captured the essence of eulogy goals when he said:“To the world you may be one person; but to one person you may be the world.” This quote highlights the profound importance of how we touch others’ lives. Eulogy goals aren’t about fame or fortune—they’re about the love, kindness, and integrity that leave a lasting impact. While resume goals focus on building a life of external success, eulogy goals emphasize building a life of meaning and connection. They’re embodied in the moments when you go out of your way to help someone, show empathy, or stand by your values even when it’s difficult. Living with Eulogy Goals in Mind To align your life with eulogy goals, reflect on these questions: Living with eulogy goals means prioritizing relationships over recognition, integrity over ambition, and purpose over productivity. It’s about striving to be the kind of person whose legacy is defined not by what they achieved but by how they made others feel. A Legacy Worth Remembering In a world that often prioritizes resume goals, embracing eulogy goals takes courage. It’s a deliberate choice to live authentically, guided by the qualities that matter most. By focusing on your eulogy goals, you create a life that leaves a profound and lasting impact—one that truly honors the person you aspire to be. I am incredibly grateful to be part of a community that lifts each other up, challenges us to lead our best lives, and inspires us to become the best versions of ourselves. Together, we can create legacies worth cherishing.
Coastal CrossFit Awards 2024Thank you to our amazing community for another year of working towards being the best versions of ourselves. Congratulations to our 2024 AWARD WINNERS!!! TOP ATTENDANCE– SALLYNEW & IMPROVED – CaitlinINSPIRATION – ChloeCOMMUNITY – AmieATHLETIC ACHIEVEMENT – NataSPIRIT OF COASTAL – Ash Marie’s speech:As we reflect on 2024, it’s been a year of challenges, growth, and resilience. This year was a powerful reminder that Coastal CrossFit is so much more than just a gym. Here, fitness is only the beginning. Coastal CrossFit is a place where friendships are built, life’s hardest moments are met with compassion, and challenges are conquered together. The strength of this community—your kindness, encouragement, and connection—makes this place truly extraordinary. We are so proud to be part of something that not only transforms bodies but enriches lives. Together, we celebrate growth, resilience, and the power of lifting each other up—inside and outside the gym. A Huge Thank You: Our Dream Team To our phenomenal coaching crew—Danielle, Dob, Luke, and Nata—THE DREAM TEAM!Your passion, dedication, and care for our community are unmatched. Every day, you bring your best to Coastal CrossFit, and we are incredibly grateful. Dob, we are so thankful to have shared this chapter of your life. As you, Bronte, and Theo embark on new adventures, know that you will always be a part of our family and have a home here. We’re excited for the amazing things coming your way—enjoy every moment! Celebrating Excellence: 2024 Awards Each year, we recognize outstanding individuals for their achievements. We are thrilled to present the following awards for 2024: Top Attendance – Sally With over 220 attendances this year, Sally has set the bar high! Her dedication and consistency are truly inspiring. Congratulations, Sally! New & Improved – CaitlinThis award is for a newer members who has displayed significant improvement in quality of movement, health, and fitness. This acknowledges the dedication towards self-improvement in health and fitness. Caitlin joined us in January 2024, but it feels like she’s been part of the crew forever. Her unwavering effort, openness to coaching, and determination have led to incredible growth. We’re proud to recognize her outstanding improvement. Community Award – AmieThis award is for the person who displays a selfless support of other members during the year. Time and time again this person have shown dedication and love of our community. The heart of our community, always giving her time, energy, and love to those around her. Despite a busy year of studying, career changes, and raising three children, she continues to brighten our gym with her positivity and generosity. Thank you, Amie, for spreading your sparkle everywhere you go! Athletic Achievement – NataThis award goes to the individual who has demonstrated outstanding improvement though out the year. This person works on weaknesses, embraces coaching, and tries their best day in/day out. This award honors Nata for her extraordinary growth both as an athlete and a coach. Her commitment to self-improvement, from training to coaching and nutrition, has been exceptional. Nata, your discipline and hard work inspire us all! Your results are a reflection of your efforts Inspiration Award – ChloeAn individual who provides inspiration to peers by challenging themselves towards greater functionality health and fitness and towards leading their best life. Chloe’s journey has been nothing short of remarkable. Achieving a goal she set at age 13, competing in the CrossFit Games and the Commonwealth Weightlifting Championships, she’s a shining example of hard work, determination, and chasing big dreams. Chloe, this is just the beginning—keep inspiring us all! Spirit of Coastal – AshThis award goes towards the individual who possess the ideal attributes from a coaching perspective. It is important to note this award is not for the highest achiever, but an athlete that embodies discipline, coachability, positivity, lack of ego, and a focus on health and wellbeing, and provide support for our wider community. Ash embodies the ideal attributes of a Coastal CrossFit athlete: discipline, coachability, positivity, and community spirit. From day one, his drive and dedication have been contagious. He has embraced learning and supports others everyday to push that little harder. This has earnt him respect and admiration from everyone. Ash, congratulations on being the 2024 Spirit of Coastal CrossFit! Fish Game Champion – Luka With dominating performances and taking the top five spots on the leaderboard, Luka has proven to be a force to be reckoned with. Well done, Luka! As we close out this year, let’s celebrate the unique and powerful community we’ve built together. Here’s to an even stronger and more inspiring 2025. Thank you all for being part of the Coastal CrossFit family!
