30-20-10 reps for time of:
Front Rack Lunge 50/35kg
Dips
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IN-BOX OPEN PLAN
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).
CrossFit KIDS – Term info
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.
Live Life the Way You Want to Be Remembered
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.
Help Us Help Maddy
On Saturday 28th March Coastal CrossFit will be conducting a fundraiser to help a 2 year old little girl named Madelyn who has cerebral palsy. Currently, Maddy’s parents are selling their personal possessions to fund her ongoing treatments and to buy much needed equipment such as a new wheelchair and with her mum unable to work due to her Maddy’s full time care requirements the family’s financial situation is tough to say the least. As parents, our hearts broke to hear of this situation and we felt compelled to try to help them out in some way. The plan is that Chris will be doing 500 Burpees on the last Saturday morning of the CrossFit Open and we are asking that you will sponsor him either through a singular donation or by a per rep amount. Your donations will be anonymous and of course 100% of the money will go to the family. No amount is too small. So please empty out the coins in your ashtray and stay around after the completion of the last workout of the Open to support Chris (and Maddy) through his 500 Burpee effort. Here is a more detailed account of Maddy’s situation: Madelyn was born 7 weeks early and when she was 5 weeks old she became very sick. She was lethargic and wasn’t feeding so we took her to the GP and then a few hours later to the hospital. Within a few hours Madelyn was having seizures and apnoea’s and within 24hours we were watching doctors as they tried to save her life. Madelyn was intubated and put onto life support on the 16th April 2013. Later we learnt that Madelyn had contracted RSV, Adenovirus and an infection in the brain. The infection in the brain has left Madelyn with significant brain damage. Madelyn is now classified as a cerebral palsy child with seizures and difficulty feeding. Doctors were unable to tell us what she would and wouldn’t be able to do and said to just wait and see how she goes. Unfortunately Recently, Madelyn started to deteriorate and become increasingly irritable. This led us to having close to a month stay in hospital while doctors/specialists ran tests to try and find a cause for her deterioration. Madelyn’s lumbar punctures have shown that she has oglioclonal bands present in her CSF which indicates that there is inflammation in her brain somewhere and they believe that the initial infection has triggered some sort of auto immune condition which has led to the deterioration. Madelyn has now started on IV immunoglobulin infusions and IV steroids once a month for a week and then home with oral steroids. This treatment will continue for the next few months and then they will review her. During the deterioration Madelyn has stopped eating orally and now relies on a feeding pump to feed her so she is having surgery to insert a PEG which is a more long term feeding solution than the nasogastric tube she currently has. We are hoping that this might be the answer to her deterioration and our little girl is able to start healing and progressing again.