A. Deadlift – heavy triple.
B. Three rounds for time of:
30 Jump & Touch 30cm
30 Toes to KB
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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.
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