A. Front Squat 7-7-7-7
*Pause in the 1st and 7th rep for at least 1 sec.
B. Three rounds for time of:
25 Wall Ball 9/6kg
Run 200m
Walking Lunge 30m 20/15kg
Run 200m
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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.
Clash on the Coast
Clash on the Coast Recap. Thank you to everyone that was involved in making the Clash on the Coast 2014 – The Combine a success. We were really happy with the day and it was great to get the wider CrossFit community together for a day of competition offering something a little different. If you have feedback please let us know. We always aim to make each year better and offer something a little different. If you have any inspiration stories or photos please share with Coastal CrossFit on Facebook. We hope you enjoyed your day and look forward to seeing you again in 2015. ATHLETES– Congratulations to everyone that competed. The attitudes and support was great even when we announced that the 400m Run was being changed to Max Burpee Broad jumps in 2 mins (due to weather conditions). We saw new PR’s being set and witnessed that great CrossFit community with athletes from rival teams cheering one another on. VOLUNTEERS – A huge thank you to our awesome friends and family from our CrossFit/BOOTCAMP community that volunteered their day/days to assist in the set up, counting/judging and pack-up. This day couldn’t happen without you. We are truly blessed to be surrounded by such a wonderful community. Thank you, thank you, thank you. FOOD – Thanks to my beautiful sister Ang & Heather, for jumping in and keeping our volunteers and athletes fed after a last minute drop out from our food vendor. As always your food was unreal. Thanks also to Matt & Laura from Howzya week for their delicious CrossFit friendly food (be sure to book these guys for your next CrossFit event). SPONSORS– Thanks to all of the business that supported us with equipment (Gym & Fitness) supplied prize packs for winners & gifts for our volunteers. The format: – Teams of 3 (same gender), completed 15 tests of fitness throughout the day, distributed as they wanted throughout their teams. We saw individuals being able to maximise their strengths by selecting events which best suited them, giving credit to their team with an optional individual result as well. The test: Teams started on various events, but the order of flow will be the same with approx. 15 mins between events. Teams chose which athlete did each event allowing them to optimise the strengths of the team. Hang Clean – Max unbroken Reps 80/50kg Chest to Bar Pull-ups – Max reps in 90 seconds Box Jumps – Max reps in 90 seconds Shoulder to Overhead – Max unbroken reps 70/45kg Handstand Walk – Max distance in 2mins Row – 500m for time Front Squat – Max unbroken reps 100/60kg Toes to Bar – Max reps in 90 seconds Burpee Broad jump – Max distance in 2mins Farmers Carry – max distance unbroken 2x 32kg/24kg KB’s Bar Muscle-ups – Max reps in 2 mins Double-unders – Max reps in 90 seconds Deadlift – Max reps in 90sec 100/70kg Shuttle run – Max 20m shuttles in 2 mins Couplet – AMRAP: 7 minutes of 10 Thrusters 40/30kg, 10 Lateral Burpees Results: Congratulations to our winners: Female Teams: 1st place – Wanted: Dead or Alive (CrossFit Alive) tied 2nd place – Let’s Bounce! (CrossFit Bounce) tied 2nd place – Wiser 1 Girls (Wiser 1 CrossFit) Male Teams: 1st place – Crossfit PB Ninjas (Crossfit Personal Best) 2nd place – 6pm Stallions (Coastal CrossFit) 3rd place – #YOLOSWAG (Crossfit Switchback) Individuals: Female: 1st – Lauren Henry (Urban CrossFit) 2nd – Emily Cleary (CrossFit Bounce) tied 3rd – Chelsea Jennings (CrossFit Dauntless) tied 3rd – Bridget Miller (CrossFit Bounce) Male: 1st – Teina Nahi (CrossFit Explosive) 2nd – Shane Delamont (CrossFit Noosa) 3rd – Brendan Dales (CrossFit Explosive) A couple of mistakes were identified in the first posting of individual scores. These have since been corrected and have changed the standing of the individual positions. Please note the Top Winners remained the same. Many apologies for the confusion and inconvenience. SPIRIT of the GAMES: REBEL Sport (Maroochydore) kindly donated 3 x $150 gift vouchers towards individuals that we recognised as displaying the CrossFit spirit. Our judges and other athletes voted the following athletes to receive these awards: Nikki Civitarese (Coastal CrossFit), Steve Stockley (CrossFit Logic) & Sam Laxton (CrossFit Verge). Click below For FEMALE TEAM PLACINGS. Female Team Scores and placing1 Click below For MALE TEAM PLACINGS. Male Team Scores and placing1 Click below For INDIVIDUAL PLACINGS. Individual Scores and placings