A. Back Squat 7 x 3
*Build up in weight during your warm up and hold a heavy but repeatable load across all sets.
B. B. 30-20-10 reps for time of:
DB Snatch 22.5/15kg
Shuttle Run 10m
*Compare to last time – here.
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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 💧
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Nutrition Challenge
As of Tuesday the 29th of April we will be holding a nutritional challenge that will run right through to the end of May. There are two components to the nutrition challenge: The first is a presentation on nutrition which will be held at 6.00pm on Tuesday the 29th of April and is free to attend for all Coastal CrossFit members and their families. At this presentation we will detail everything you need to know to succeed with your goals whether they be to lose, gain or maintain weight or to shave time off those workouts and put kilo’s on those lifts. You will also be presented with a handout that summarises this information and includes tips and tricks to help keep you on the right track. The second and most important component is ongoing support which will consist of a large variety family and budget friendly meal plans to suit a wide variety of tastes and at least one personal consultation with either Chris or Marie per week for the remainder of the challenge. During these consultations we will analyse your food diary and answer any questions you may have at that point in time. It is an expectation of the challenge that you will see us at least once per week for the duration of the challenge whether you feel you need it or not, however you may consult with us more often if you need extra help. It has been our experience that the people who consolidate the information presented in our nutrition seminars through ongoing consultation, get outstanding results. If you choose to be part of the second component of the challenge there is a once off cost of $40.00 per person. It is important to realise that this is not a competition and your results should be seen as an achievement for you and you alone. It is our hope that by offering this challenge that we can create a positive environment for nutritional success, where by sharing your journey with others you can bounce ideas off each other and help to keep the collective vibe moving in the right direction for the duration of the challenge and beyond. We are taking sign ups as of now, so if you would like to be part of the challenge in whatever capacity or would like further information, please see Marie or Chris.