EMOM x 14 min:
1. 5 Deadlift
2. Strict Toes to Bar
*Choose your own weight reps.
Optional Finisher:
Row or Run 3km
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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.
What a community!!!YOU ALL ALLOW ME TO LIVE MY DREAM – thank you for trusting in me and in each other. Together we have created one amazing community. Thank you all so much for being a part of it!!! A huge thank you to our Coaching crew – Danielle, Dob & Luke. THE DREAM TEAM!!! You invest so much and love and care into our community. To each and everyone of you – “Every day you choose to do what other won’t, so tomorrow you can do what others can’t“Congratulations to you all- you are exceptional!! EACH YEAR WE AWARD OUTSTANDING individuals for the achievements. This year we are proud to award the following: NEW & IMPROVED – This 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. Amazing effort – Natalia. Starting at CrossFit a little over one year ago, Natalia has moved forward in all aspects of health and fitness. It was great to see Natalia sign herself up at a CrossFit gym in Brazil over her holidays as she didn’t want to miss out on training. Natalia proves to be extremely coachable (stemming from her many years as a high-level Brazilian Jujitsu athlete and coach. We look forward to sharing your continued health journey with you. COMMUNITY AWARD-This 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, camera in hand. Throughout the year Grant has captured so many moments and memories – the good times, the great times and the not-so-great times. His photos tell a story of our community, the love, support, friendships and everything between.Be sure to follow Grants instagram @GrantWilliamsphoto INSPIRATION AWARD-An individual who provides inspiration to peers by challenging themselves towards greater functionality health and fitness and towards leading their best life. This year’s Inspiration award goes to Greg. At 73 years young you are keeping us all on our toes. A constant reminder we are never too old to learn and take on new experiences. This year Greg focused on mastering Wall Walks, OHS, toes to bar and many other movements. He competed as his first international CrossFit competition and started swimming lessons. We all choose what our future will look like – and I want to be like Greggy!! ATHLETIC ACHIEVEMENT-This 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. I am delighted to award our athletic achievement award to Barb. What a transformation year – with focus on health and being the best she can be, it feels like everyday Barb is making a new discovery of what she is capable of. Linked toes to bar, pull-ups, chest to bar pull-ups, and so much more. This past 12 months has been nothing short of astounding. The best part is seeing your shift in confidence and your excitement to get into the gym and see what else you are capable of without restriction. We look forward to seeing your achievements in the coming year. TOP ATTENDANCE –Every year we have a group of athletes that are extremely close for this title. This year, due to being consistent with checking into classes – this award goes to Luka with over 200 attendances. SPIRIT OF COASTAL-This 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.I am sure you will agree that this award is well deserved by Michael Walsh. Since starting at Coastal, Michael has been extremely disciplined in his consistency (training every weekday).Looking back this past twelve months and beyond you’ve worked actively towards being better which has seen your move from strength to strength and you are only getting better. Qualifying for the Master League championships, where he ran his first 4km and hit many PBs whilst competing at his first international event was amazing. This is huge, especially as Michael had a hip replacement years ago, and has defied odds achieving more than he, or his doctors thought possible.The most impressive feat is stepping well out of your comfort zone to adapting to what come your way. You should be so proud!! SPECIAL AWARD –This award is a new award which I know will be highly sought after.Hard work/dedication/athleticism/ strategy – this award encompasses it all. FISH GAME KING –FISH GAME fever has taken over the gym, one man has succeeded where others couldn’t!!The sweet taste of victory!! FISH KING HAT should be worn with pride!!! Inaugural FISH HAT – Photo TBA