Five rounds:
12 Fat Bar Shoulder to Overhead
100m Farmers Carry
*No rest between movements. Rest as necessary between rounds.
*Choose a load for each movement that allows for an unbroken yet challenging effort. You may increment from round to round.
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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.
In case you’ve been wondering why we’ve been flogging you guys so hard for the past while, it’s because the CrossFit Open starts at the end of next week. If you have not registered yet there is still plenty of time – (go to games.crossfit.com to register) you have until the end of the first week of competition to register. There will be two opportunities to have your workout judged/validated: Session 1: 7.30-10.00am Saturday Session(s) 2: All Monday Classes. Fundraiser: This year we will be fundraising for new equipment for the gym by having a BBQ Breakfast each Saturday morning during the Open with 100% of the proceeds going go back to the gym. If there are any keen BBQ chefs out there, we will gladly accept your help. Here are some guidelines to help with smooth operation during the open period: – Saturday’s session is open format meaning first in best dressed. Please allow time to warm up prior to your workout and to stay around and judge/motivate at least one other athlete. – If you are planning to do the Open workout during class time on Monday, where possible please pre-organise a fellow class mate to be your judge and vice versa. Marie and I will be overseeing the proceedings and cannot tie our selves up by judging one person. – Please be flexible and help out wherever you can. The open adds a considerable amount of workload to our schedule and having the help of you all to set up/pack up, count, judge etc. makes a big difference. – First attempts take priority. We don’t mind athletes having move than one attempt at a workout but people who have yet to have their first attempt will take priority in the running order. – We encourage you to bring family/friends to spectate but please be aware of your child’s safety at all times. – Be sure to have all of your own personal equipment to succeed at the workout eg. tape, belts, wraps, sleeves, video camera etc. – Make sure you have watched the demo video and know the standards that are expected of you as an athlete as well as a judge. – HAVE FUN! – Let’s face it, none of us are making a living out of competing in this sport so your best be is to come in have a good go at the workout, enjoy the atmosphere and encourage your fellow athletes to achieve to their potential and maybe even have a friendly beer or two. We have done our best to provide ample opportunity to have your workouts judged and if something LEGITIMATE gets in the way of attending the sessions we have provided, please speak to us. We will do our best to accommodate you personal situations but please don’t take advantage of us. Finally, we really hope that you will consider doing the Open for yourself, for your fellow athletes and for your gym. This is the one event on the calendar that we really feel passionate about people being part of as we know how valuable it is for your progress no matter what your goals are. Trust us!!!
