3 rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest 3 min. between rounds.
*If you don’t have a pull-up bar, try to find somewhere to do either supine rows or ring rows. Alternatively, perform a 60 sec. flexed arm hang instead of the pull-ups. Otherwise, ditch the pull-ups altogether and add some more reps to the other exercises.
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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.
THAT’S A WRAP:What a great 3 weeks of community, competition and fun!! Thank you everyone for being a part of the IN-BOX OPEN 2024 – We hope you all had fun, found inspiration and made new friends during the process. Special mention of the following members that completed the IN-BOX OPEN for the very first time:Lydia, Caitlin, Lizzie, Ashley, Cantelle (Tilly), Saulo, Faiz, Adrian, Olivia, Maya & Geordie. Special thankyou to our Team Captains- Lydia, Lou, Bernie & Adrian and their co-captains Amie, Deb, Gretchel, Lloyd for leading the charge and making the IN-BOX OPEN what is was. Grant Williams @GrantWilliamsPhoto -Thank you for always being there to capture the highs and lows and everything in between. We are sooo grateful for everything you bring to our community. Thank you again to our amazing community for all of your support through our difficult time with the passing of Chris’s Dad. We truly appreciate your patience, love and support during this time. Unfortunately our after party was cancelled but was replaced with a community breakfast, which was a great morning (Apologies to those that were unable to make it). Congratulations to our overall Winning TEAM- Team 24 (T24) lead by Lou & Deb.Team members: Lexi, Andrew, Bodo, Chris, Danielle, Deb, Jo, Leiah, Libby, Lou, Luke B, Marie, Robbie, Sally & Sam B. The team winning a TEAM BREAKFAST at BFRESH.Photo: Some of the crowned Winners at our Breakfast morning. Check out the link below for OVERALL RESULTS Share your achievements & moments of inspiration – Throughout the OPEN we experienced so many highlights: Personal Best (PB’s) , athletes display true heart and determination, love & support, fun & entertainment. We would love for everyone to share their best moments, both individually & the achievement/inspiration provided by other athletes. Marie’s personal highlight– Luka completing the IN-BOX in Japan (stepping way outside of his comfort zone, finding a box, communicating, participating, recording and submitting his results to us). To say I am proud is an understatement. WEEK 3 UPDATE: With the final OPEN Workout completed it is time to reflect on the past 3 weeks and what a great 3 weeks it has been. Overall points for WEEK 3:Week 3 Spirit of the IN-BOX OPEN – LukaBy huge vote win congratulations Luka. You have done your team and Coastal CrossFit proud.Luka travelled to Japan solo and found a CrossFit box to complete the Open 23.3. We are so proud of you Luka – what a champion. Week 3 Best Dressed – Robbie Morton. With so many amazing dress ups the votes came in thick and fast, but with only 1 winner. Masters Female (Amendment was required)Deb 1stKim 2ndJo 3rd Masters Male – Brad 1stMark 2ndRobbie 3rd Open WomenChloe 1stNata 2ndMarie 3rd Open MaleChris 1stDob 2ndLuke B 3rd WEEK 2 UPDATE:This is definitely the best part of the year on the CrossFit calendar. It has been amazing watching so many athletes take on the IN-BOX OPEN for the first time this year. With only 1 week to go and our after IN-BOX PARTY this Saturday we would love to get as many people through the WOD on Friday night from 4pm, and Saturday morning. This way we can let our hair down and get our dance shoes out ready for a great night!! Overall points for WEEK 2:All participants earnt 1 point for their teams – Go Teams!!!Note: For those unable to participate due to injury but are still involved and support their teams earn a point.WEEK 2 Spirit of the IN-BOX OPEN – Lexi.Consensus voted Lexi as this weeks spirit. What an inspirational effort. Lexi was not going to participate in this years open, however last minute was convinced to join Team24. She was nervous taking on 24.2 but hit it RXD and came out on top, achieving more than she thought possible. To top it off, she repeated on Monday to better her overall score. Awesome work Lexi. You should be so proud!! You have earnt 3 points for your team. WEEK 2 Best Dressed – Lydia. Bringing the IN-BOX dress ups to new heights (obviously I love it!!) Lydia has surprised us with a new outfit each week. This week was super close between Lydia and Gretchel with Lydia receiving 1 extra vote overall. Dressed for success and earning 3 points for his team. Winning athletes Each week the top 3 athletes – Male & Female Open and Male & Female Masters 50+ years will be awarded 1st place (3 points) 2nd place (2 points) 3rd place (1 point).Great work to everyone- Masters Female (Amendment was required)Jo 1st Kim 2ndDeb 3rd Masters Male – (Amendments was required)Robbie 1st Andrew 2ndMichael 3rd Open WomenChloe 1stNata 2ndMarie 3rd Open MaleLuke B 1stChris 2nd Bodo 3rd WEEK 1 UPDATE:What an amazing week in the box. A huge thankyou to our Team Captains. The teams were clearly distinguishable in their colours and there were some awesome individuals dress ups. Snatches & Dumbbells really shone overall. The Barbie girls were especially cute – roller skating Barbie a highlight for me!!! A special mention of Grant who once again has captured so many special moments- from all of us thankyou, thankyou, thankyou!!! Be sure to follow his Instagram @GrantWilliamsPhotos Week 1 done and dusted and WEEK 2 just about to kick off. Ohhhh the excitement and anticipation!!! Overall points for WEEK 1:All participants earnt 1 point for their teams – Go Teams!!!WEEK 1 Spirit of the IN-BOX OPEN – Olivia EnglishWhat an inspirational and emotional effort. Olivia’s 1st IN-BOX Open after only being with us for a short time. She pushed herself well outside of her comfort zone and achieved more than she thought she could. What an absolute super star!! What was even more special was her Dad (Adrian) counting her through the workout and sharing in her joy. Olivia’s efforts have earnt 3 points for her team. WEEK 1 Best Dressed – Bernie. Due to injury Bernie is unable to physically compete in the Open, however he…
