Five x 3 min. AMRAP:
3 Deadlift 100/65kg
6 Box Jumps 24/20″
9 Ball Slams 12/9kg
*Rest 1 min after each 3 min.
Comments are closed.
More Stories
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 Spotlight- Grant Williams
The Man behind the camera- This edition of Athlete Spotlight we meet Grant Williams- the personality behind the camera. He has become our official photographer for Coastal CrossFit and love or hate it he has captured the best and worst sides of us all with many of our worst moments being highlighted through the Faces of the Open. Grant is a long term member at Coastal but this year his commitment to consistency and technique improvement has seen Grant come along in leaps in bounds in all areas of fitness in this past year. It has been great witnessing his achievements and we look forward to sharing in your successes. We hope you enjoy getting to know Grant…. Can you give us a bit of background about yourself, where you grew up, profession, previous training, hobbies, etc? I’m a born and bred Sunshine Coaster, growing up around Bli Bli before moving towards the beach as soon as I could get my own place. I’ve also lived in Cambridge, UK whilst working as a paramedic over there many years ago. I’ve been a paramedic in Queensland for over 22 years and never really did much besides that apart from a couple of retail jobs which convinced me to get into something where helping people was your primary aim of going to work each day. Just making someone else rich wasn’t sufficient motivation to get me out of bed each day and being a paramedic is still the best career I could have taken on. There’s no better way to spend your days than helping those who really need help. Along the way I’ve been lucky enough to take on a number of roles within the ambulance service including Critical Care Paramedic, Flight Paramedic, Educator and currently Officer-in-Charge. I’m also part owner of a company that retrieves sick people from all over the world back to Australia for travel insurance companies. As if my calendar wasn’t full enough I’m also half way through a Masters in Business Administration at USC. I’m a late starter as far as fitness is concerned. I tried various gyms over the years but I never really had a plan or knew enough to make the most of it. Every time I would stop going after the initial few weeks. My hobbies include photography (I only started that after I started CrossFit) and I’m pretty big on travel. We go overseas as often as possible, usually to Europe because there’s so much to see. Can you tell us how you heard about CrossFit and what made you start and has kept you with us at Coastal CrossFit? Good friends of ours Rob and Kimberly introduced us to Coastal Crossfit after a conversation at a friend’s house one day. Danielle and I decided to try it and after getting the details from Kimberly we got onto Chris and Marie and came in to try it out. I remember meeting some people in those first few sessions who are good friends of ours today. I had zero interest in weightlifting when I started but now I love it. There are a few things that are different about CrossFit that have kept my interest. Firstly you get to know the people you train with and through shared experiences such as challenging WODs you develop a close bond. Secondly the personal attention from Chris and Marie with technique development, continual encouragement and sharing in my small wins. Thirdly I don’t need to think about what I’m going to do each day at the gym – that’s all sorted before I get there. I just need to show up and give it my best every time. Sharing in the achievements of everyone is pretty important no matter how big or small. First pull-up? – let’s celebrate that because most people are at home on the couch. Linked two double-unders? – that’s awesome because most people in society are too scared to try. The support of fellow athlete’s really sets CrossFit apart from most other gyms. Although you have CrossFitted with us since Dec 2014, it wasn’t until this year that you really found your groove for consistency- was there anything that spurred this change and what have been the effects? As much as I understood that consistency was important to make any real gains in my fitness, I struggled to prioritise getting to the gym due to work commitments and no real desire to be competitive. My reason for fitness is not about beating the next guy, it’s always been just about being active and putting in the best effort I could on the day. The real change for me came at the start of 2018 when I just made the decision to prioritise my fitness over my employer’s wants, knowing that the Open was approaching and there were a few things I wanted to be able to do. During the 2018 Open I surprised myself with my first kipping pull-ups, first toes-to-bar and Rx performances in 4 out of 5 weeks. That finally convinced me that I was able to do the things that I’d been scaling for so long. I also made a commitment to myself that if I was on the Coast and the gym was open then I would be there at one of the sessions that day. Just making that decision meant that I missed only a handful of days in the first six months of 2018. There’ll always be times due to illness, injury or family commitments where we find it hard to get along but it’s definitely easier to keep coming to the box if you just keep coming to the box every day. Improvements I saw included the T2B and kipping pull-ups, double-unders and PBs on most lifts. I remember early this year on a run and box jump WOD where Chris G yelled at a group of us, “If you lot stopped p*ssing around on the run you’d get a better time!” – that motivated me to push harder from that point forward. I often reflect on that day to push that little bit harder when the going gets tough. You are known for your photography skills within the box and somehow captured the emotion and atmosphere of what is going on (Open WODs, Hursty and much more). There…