A. Overhead Squat 5-5-5-5-5
B. 21-15-9 reps for time of:
Wall Ball 9/6kg
Double-unders (x3)
Comments are closed.
More Stories
IN-BOX OPEN 2025
COASTAL IN-BOX OPEN – LET’S HIT THIS TOGETHER!!!We make the CrossFit Open our own with Coastal IN-BOX OPEN- our community comes together for 3 weeks of competition, fun & community. You don’t want to miss it!! What is the CrossFit OPEN? TEAM CAPTAIN ANNOUNCEMENT: TBAGet your TEAM CAPTAIN NOMINATIONS to Marie asap. SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs). Read below to learn more… Our goal at Coastal CrossFit Queensland is to educate and inspire you to become the best version of yourself. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plan. Heck, watching your teammates GO is inspiring!!!Every year, CrossFit HQ runs an event called “The CrossFit Open” (Be sure to read the link if you don’t know about it). Doing the Open our way…The goal of our IN-BOX OPEN is community participation-help one another push that little bit extra, have some fun and achieve together. Add in some light hearted banter and a party at the end – what more could you want?? For the past few years we have done the Open our way and have the best time doing it!!!For many of our members we’re not interested in finding out how fast you can exercise against 400,000 other people worldwide. We ARE interested in helping you push to new levels in fitness, level up your life, and get high fives from our Coastal family. Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so!! SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs). COASTAL IN-BOX OPEN.The HOW?All registered athletes will be allocated to a team. We’ll divide you up into four teams, each with a Team Captain and an awesome team name.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!!! REGISTRATION/DRAFT MORNING –Saturday 15th February we will have our draft morning where teams will be allocated. We would love for everyone to be signed up prior to draft morning. TEAM ALLOCATION-We will allocate teams on DRAFT morning. Date – Friday 14 Feb – 4pm Registration will happen between now and February 14th. We want everyone participating. On Draft morning we will get together in person or join us on Facebook to watch your name be pulled from a hat. Unlike school, EVERYONE GETS PICKED. Then the Captains work hard to get you on board for the ride!! We want you to sign up this year; are you really going to say no to our awesome team captains? I don’t think so!!! BASIC RUNDOWNWe will complete one workout each week for three weeks (WOD released by CrossFit HQ). Workout times –WOD 25.1: Saturday 1st March & Monday 3rd March (all sessions)WOD 25.2: Saturday 8th March & Monday 10th March (all sessions)WOD 25.3: Final WOD- FRIDAY NIGHT IN LIGHTS 14th March (PM Sessions) & Saturday 15th Mar (Goal to get everyone through by Saturday) End of OPEN Party – TBA REGISTRATION – CROSSFIT OPENYou can also sign up for the Open the CrossFit Games Site to check your rank worldwide. Please note# This is a separate registration. HOPEFULLY WE HAVE CONVINCED YOU TO SIGNED UP….. NOW LET’S HAVE SOME FUN!!!
Goal Setting
Introduction to Holistic Goal Setting for 2025 As we step into a new year, it’s the perfect time to set meaningful goals that encompass all aspects of life. Holistic goal setting ensures that you’re not just chasing achievements in one area but creating a well-rounded plan for personal growth, health, and happiness. In 2025, let’s focus on four key areas to create a balanced approach to success: Key Areas for Holistic Goals A Simplified Approach to Goal Setting To make the process approachable, focus on three levels of goals: Tips for Success Your Path to a Fulfilling 2025 By setting intentional, balanced goals, you can make 2025 a year of meaningful progress and growth. Whether it’s improving your fitness, building stronger relationships, or advancing in your career, this holistic approach ensures that every area of your life thrives. Publicly sharing your goals will allow our community to assist in keeping you accountable and working towards fulfilling your goals. I encourage everyone to share their goals in comments. We will be hosting an evening shortly to share/provide support in helping us work towards achieving our goals (date to be announced shortly). Here’s to a year of growth, resilience, and success! 🌟
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