For time:
50 Cal. Row
50 Box Step-over 22.5/15kg (20″ box)
50 Toes to Bar
50 Deadlift 85/50kg
50m Walking Lunge
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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 of the month
We are excited to announce our athlete of the month is Mark M. Photo: Mark doing his 2nd favourite thing- relaxing with a beer at home with his sausage dogs. Mark is a great example to others as he understands that an individuals goals are often different- Remember your “Why” and it makes all the difference. Mark your positive attitude, adaptability and consistency is awesome. We love having you with us at Coastal CrossFit and wanted to highlight your efforts and attitude to everyone. Your approach is a great example to others and your attitude is inspirational!!! Keep up the great work!!!! When to take your focus off the whiteboard-It is often easy to get fixated with the whiteboard- but understand when this is a positive or negative for you… Mark has trained at Coastal CrossFit for over 5 years and is part of our 500 CLUB (Over 500 WOD completed).Over the past couple of years Mark has dealt with medical issues restricting the type of movement and weights he can perform. This created much frustration for Mark earlier on as he didn’t like having to modify the WOD- as a result he stopped training CrossFit for a short period. He soon realized, however that stopping CrossFit was creating more issues and restricted his daily life more than ever. This created a change in his mindset and hence he decided to adjust his training goals to suit his situation. Sometimes we need to adjust our focus/goals, keep things in a positive light so that continue to move forward. Currently Mark’s training is focused around maintaining functionality (quality of life). He consistently trains four days per week at CrossFit and includes recovery and mobility sessions in his days off. We have reduced loading, focusing on posture and position and restricting movements which cause him grief. Each day is different and we work with how his body is feeling. With the movements he is able to do freely we are working to make these his “Super strengths” – these are his days to shine on the whiteboard!!!Despite injury, there is always something you can be working on and making positive steps forward. Mark will receive a gift pack including a treatment from Body Mechanics Myotherapy (thanks to Aden) https://www.facebook.com/bodymechanicsmyotherapy/a Coastal CrossFit or Maverick shirt and True product thanks to Coastal CrossFit and Maverick Strength and Conditioning Equipment. We asked Mark a few questions- read below to get to know Mark M a little better!!! Could you tell us a bit about yourself? I’m married to Barbara, we’ve got 2 girls (Ruby & Rose) We own an interior design company servicing Medical/Dental Practices. We’re originally from Northern Ireland, moved here 2006 after we got married. Love being outdoors, camping, fishing (not that I ever catch much) and being at the beach. What made you start CrossFit? After I lost my sister to Cystic Fibrosis and I was diagnosed with Thyroid cancer in a period of 6 months I wanted to make positive changes in my life. Barbara had been doing CrossFit and was trying to convince me to join. I used to mock her about it being a cult… I tried a few places and landed at Coastal and felt comfortable here. The rest is history. What is your most memorable CrossFit moment/s? Getting my first bar muscle up, first double unders etc, every first is always a great achievement, and now it’s just being able to squat better as my hip issues stop me from being able to always do the “prescribed” workout. Marie always makes sure I’m catered for. What does Coastal CrossFit mean to you and how has it impacted you? Coastal CrossFit has helped my overall mental health and physical health also. My job can be fairly stressful and I try to make coming in for workouts as much as a priority as I can. What is something that most people don’t know about you? When I was 18 until about 21 I used to be a resident DJ in a few of the big clubs in Northern Ireland, playing along with DJ’s from ministry of sound and cream. A few other fun facts that have been shared with us is that Mark loves cats and used to have long hair down past his shoulders. He also fancies himself a bit of a Jamie Oliver…loves making food from scratch and is a wiz in his wood fired pizza oven