A. Overhead Squat 7-7-7-7
B. Three rounds for time:
30 Russian KB Swings 24/16kg
30 Toes to Kettlebell.
Comments are closed.
More Stories
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.
Athlete Spotlight- Chris G
Welcome back to Athlete Spotlight. This edition we will get to know Chris Gardner (Chris G). Chris has trained at Coastal since June 2015. He is often seen at the 5:30pm session however has recently been mixing it up. His sense of humor always brings a laugh or two and not always with him ;D Chris always brings a positive vibe to a class, and remains positive even when things might not always go his way. Last year Chris had a pretty significant knee injury requiring surgery. Upon his return Chris was exceptionally responsive to coaching and guidance from Chris and I. He took the time to concentrate on the quality of his movement, whereas prior to injury Chris was capable but it was the finer details of movement in my opinion that was letting him down. His turn around through this time was dramatic and saw him come back fitter, faster and stronger and he is still continuing to move forward. Along side this Chris has also focused on nutrition and is continuously aiming to improve in all aspects of health and fitness. It has been great seeing him hit new PBs recently and we look forward to seeing your continued progression. Can you give us a bit of background about yourself, where you grew up, profession, previous training, hobbies, etc. Firstly, it’s a privilege just to be called an athlete. I turned 40 this year, I was born in Luton, not too far from where Renee is in the UK but I grew up in a village called Mousehole (pronounced Mowzel) near the most south-westerly tip of England. Worth a look if you are ever in the area. We had limited choices for sport in that part of the world as infrastructure was sparse compared to the big smoke, but we did have rowing and we did have rugby, I was fairly accomplished at both for most of my teenage years. At the end of my college year I still hadn’t decided on a career path and fell into a job as a careworker with children with emotional and behavioural problems, a challenging roll at that age but one of the most rewarding jobs an 18 year old could have, and one that shaped the career direction I was to take. At 21 I decided to go to university, an opportunity to complete a degree for a vocational career choice. My mum always said that she imagined I would end up in a uniform, little did she know that I would follow her into the world of nursing. A choice that set me on a path of 18 years in public health delivery. Surgical, emergency and ultimately an intensive care clinical nurse specialist among other roles. Now I am working as a project manager in healthcare. My contract is up at the end of the year, so if anyone knows of a vacancy???? In amongst that story is that of my family, married at 25 kids from 5 years after and a trip to Australia in between. I’ve been on the Sunshine Coast almost as long as I have been coming to Coastal. You have trained with us for over 3 years, can you tell us how you heard about CrossFit and what made you start and has kept you with us at Coastal CrossFit? I can’t remember the exact search terms I entered into Google that day but prior to crossfit I remember enjoying group exercise classes, my favourite was ZU, and I was also more engaged during personal training sessions. I just could not get on with training on my own, I struggled then as I do now to keep myself accountable during workouts. Whatever I put in the search box that day crossfit was the result, I trawled through the different websites for the crossfit gyms but I kept coming back to Coastal. I needed to change, I needed something I could commit to. I was fed up paying gym fees and not using it. There was something I was drawn to. I made the call and spoke to Chris, no looking back from there. I remember something Chris said on the first day at crossfit, ‘leave your ego at the door, there’s always gonna be women that are lifting more than you’. The reason I keep coming back, I love the competition, the camaraderie, the support, the expert advice, the variety and most of all the people. Not too long ago you suffered an injury which put you out of action for a little while. Many people would use this to stop training, however you used this as a catalyst to change your mindset in regards to movement. Could you tell us what happened, your mindset change and how your attitude has resulted in greater improvements in your athletic development? What I didn’t mention above was that for most of the time between playing sports as a teenager and getting involved in CrossFit was that I had a poor lifestyle, bad diet, smoking etc etc and only intermittent training. When I injured my knee playing touch football my lifestyle was improving. I would’ve been mad to give that all up and revert to bad habits. I tried to get back to the gym as soon as possible, I put my trust in the trainers and dialled the weight right back, worked on technique and when I was back at 95 % function started to see some significant gains. The injury in some part was a very positive experience, it really was difficult during the initial recovery/convalescence, I was desperate to get to the box as soon as possible, I would not want to go through it again but I definitely appreciate the experience. What is your favourite movie? Difficult question for me, I love movies. Would happily talk about movies all day. Favourite band/music? CrossFit Jam or pump up song if you have one? I listen to so much music, from a mis-spent youth I…