AMRAP in 18 min:
6 Toes to Bar
9 Hand Release Push-ups
12 Box Jumps 24/20″
*Feet are elevated on a 20kg weight plate for push-ups.
*Step-ups may be performed for the Box Jumps.
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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.
Athlete of the month
We are excited to announce our athlete of the month, last but not the least of the Ferris’s – Mark Ferris. A bit of background from my perspective: Mark, Kim & Nata have been a huge part of Coastal CrossFit since 2013. Although in the beginning Mark was resistant to the idea of CrossFit -Lucky he has Kim to guide the way and a daughter keeping him on his toes. Sometime over the past 7 years the resistance went and he embraced the CrossFit way. The past few years and more recently we have seen Mark go from strength to strength due to the following:Maintaining one of the highest attendance levels this year (thanks to reduced international travel). Mark recently became the newest member of our 1000 CLUB (1000 sessions at Coastal CrossFit- Only 4 people have achieved this). Focused on improving his weaknesses and movement quality. He has been using ROMWOD regularly (a super proud moment for me) . This has allowed Mark to achieve better positions resulting in many personal best. (Work your weakest link and watch everything else move up as well).He has a quiet competitive nature (especially against his daughter Nata and Chris G), often challenging my negotiation skills when he throws more weight on the bar than I think he should in order to take a “win”. More often than not – he reassures me he is “slowing down his movements to maintain quality” (Music to my ears) and he is proving me wrong. Mark, for all of your achievements outside of the box you are one of the most unassuming, humble people I know. You effort and dedication to being better in the box and all aspects of life are inspirational. We are so happy to have you in our community. Thank you for your ongoing support, wisdom and friendship. This is sooooo well deserved!!!!! Mark will receive a gift pack including a treatment from Body Mechanics Myotherapy (thanks to Aden) https://www.facebook.com/bodymechanicsmyotherapy/a Coastal CrossFit or Maverick shirt and True product thanks to Coastal CrossFit and Maverick Strength and Conditioning Equipment. I asked Mark a few questions, read below to get to know him a little more (then read my additional notes at the end). Could you tell us a bit about yourself? I grew up in Zimbabwe and then studied in South Africa. After practicing as a lawyer, I went backpacking in my mid 20’s, which took me to Europe then Japan. Ended up staying there 18 years (!) and built / sold businesses in technology, marketing and outsourcing. Then we moved to Australia in 2013. What made you start CrossFit?I used to try and stay fit through running and playing cricket, squash and golf. It was a bit of a battle… Then Kim recommended Crossfit. I said, “No way! I don’t lift weights, I don’t go to gyms and I don’t need a trainer…” Luckily she is persistent! What is your most memorable CrossFit moment/s? It’s good to know you can always improve somewhere, somehow. The other day I got 40 unbroken double unders (after 4 million attempts!!!) What does Coastal CrossFit mean to you and how has it impacted you?It’s changed over the years. At first, it was an experiment to gain fitness. But it’s become a way of life and a habit. Lots of things are fun and memorable (like holidays, YouTube, ice cream and martinis) but they can be fleeting and superficial. Crossfit is more important. It builds persistence, resilience and discipline through well-crafted physical and mental experiences. Those experiences can happen before and after the actual workout and they can be shared. I have no problem baking Crossfit into my daily activities. As for Coastal CrossFit, there’s a beautiful blend of patience, encouragement, friendship, guidance, competition, fun, rigour and variety. Coastal CrossFit is also on a journey, evolving as a business … which is way more than a business. I’m grateful to be a small part of that journey too. What is something that most people don’t know about you?Um…. well… I represented Japan at cricket. Not exactly a powerhouse cricket nation, but being part of a national team was fun. And I compose a lot of music from serious stuff to silly songs! Some additional information from Marie:Mark is a remarkable man but is never one to spruik his own horn, thankfully I am more than happy to do it!! Mark would never say it but he is kind of a big deal in the musical theatre arena… He is the only man I know that has won a “Tony Award” as a Co-producer the Broadway production “Once on This Island”. Click here to hear Kim & Nata’s reaction when Mark and crew receiving their Tony Award. (Sorry (not sorry) Mark) Producer and composer for a Tokyo musical “Disturbance” which Nata performed in. But more important, is the charity work that Kim and Mark started back in 2006. Shine on Kids: Take a look when you get a chance: https://sokids.org/ Mark collaborated with some famous folks to create a CD that benefitted Mark & Kims charity called Shine On! Songs https://www.discogs.com/Various-Shine-On-Songs-Volume-One/release/3219282