7:00am
Death by 20m
then,
Team Sled workout.
8:00am
A. Individual Skill Work.
B. Five rounds for time of:
7 Bar Muscle-ups
14 Deadlift 80/55kg
21 Goblet Squat 22.5/15kg
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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 Thomas
This time around for Athlete Spotlight we’re sure you’ll enjoy getting to know a bit more about our feature athlete – Chris Thomas. Chris joined the Coastal Crew in May 2014 and has become a positive inspiration within the gym. Chris’s positive attitude, dedication and willingness to give everything his best has resulted in rapid increase in abilities and confidence within the gym. Recently Chris established a 102.5kg personal best Back Squat which is a huge achievement considering Squats were his nemesis early on. Congratulations Chris- We look forward to seeing what else you will achieve in the coming months and years. 1. Tell us a bit about yourself – age, occupation, where did you grow up, interest, etc. My name is Chris Thomas, I’m 30 years old. I currently work in the actuarial department at Youi insurance and have been there for the past 3 years. I currently manage a team of 4 people and we are responsible for looking after the reporting and data used across the whole company. I’m eldest by nearly 7 years of three kids, with a younger brother and sister. I grew up living in the southern suburbs of Sydney, and moved up to the coast a few years after the rest of my family had once I had finished my university studies. I’ve spent a big chunk of my life on a golf course and look for any opportunity to get out for a hit. My whole family plays golf, so there is a bit of competition between us, especially between myself and my brother as we play off very similar handicaps. 2. How long have you been training at Coastal CrossFit? I’ve been training at Coastal CrossFit for just over a year. 3. What was your training back ground and what/who got you into CrossFit? Up until about 5 years ago, I hadn’t really ever done training. I was a bigger guy living in denial about how big I actually was. At my peak, I was at 112 kg’s, however didn’t really think I was that big. Now I look back at old photos and realise how wrong I was. The comparison between my old and new license is ridiculous, and looks like two different people. I started training at a local gym with some guys from work and also made some dietary changes. Over time, I dropped to just under 100 kg’s. However with time my motivation faded, especially when I wasn’t seeing any real results, I had plateaued in a big way. I was training with a PT, and doing my own work, but wasn’t seeing any improvements, it was time for something new. I had heard of CrossFit through the CrossFit Games and also from some guys at work. After a lot of convincing from Michael Carey and Sam Carlson, I finally decided to give it a go. Now a year later, I’m well and truly hooked and have seen some massive gains in all areas. I’m currently under 90 kgs, which is the first time since I was a teenager, it was a scary realisation to know I was lighter when I turned 30 then what I was when I turned 20! 4. Do you remember your initial perception and first impression of CrossFit? Has that changed? My initial perception of CrossFit was that you had to already have a strong fitness background to even bother thinking about doing. Looking back, I don’t think I could’ve been more wrong. All workouts can be scaled/modified to your own level of fitness. While at first this was a little intimidating as most of the girls at the box were doing heavier weights, lots more reps then me, I quickly realised I wasn’t competing against them. I was only competing against myself, and trying to improve my own fitness/strength. Having a small group with trainers who are always there to provide advice and guidance on technique has been a massive plus. I had heard about the amount of motivation that fellow athletes/members provide during workouts and it has been one of the main reasons that I’ve enjoyed my CrossFit journey so far. 5. You recently traveled and did a big trek. Can you tell us about your trip; what you did, how you went and what role your CrossFit training has played in the preparation for this? At the end of last year I did the Inca Trail to Machu Picchu which is a 4 day trek at altitudes ranging from 2500-4200 meters above sea level. Whilst it isn’t the longest trek around, the altitude difference has a massive effect on things you would normally be able to do without thinking. The fitness I had gained from CrossFit played a massive part in being able to tackle this challenge, especially given the effects of the altitude had on my ability to push on, despite my lungs screaming at me to stop. The thing that sticks with me the most was when we were approaching the highest altitude, and how hard it was to climb the last few hundred meters. The entire time I kept going back to some of the workouts which I thought were going to break me as motivation to prove to myself I could push through it. The fitness and ability to push myself I had gotten through CrossFit, meant that I was able to enjoy the entire experience a lot more. Rather than been in last group to arrive at camp each day, I was generally in the lead groups and was easily able to keep up with them, without any issue. There were some people in our group who didn’t enjoy the trek much, as they had very much underestimated the fitness required, and how much the lack of oxygen would impact them. 6. What goals do you have for your future training (short, medium and long term). Any more treks? The thing with CrossFit (or any fitness program really), is that once you realise…