Five super-sets:
Ring Dips/Box Dips
DB Reverse Lunge x 10 (per leg)
*Rest 2 min. between sets.
*Aim for at least 10 reps on the first set of dips – scale difficulty as needed.
*Choose your own load for the lunge.
Optional:
10-1 Over the Shoulder
*Work with a partner, alternating sets.
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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 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/
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.
By: Chris Saliba With nearly six years of gym attendance statistics to ponder, one interesting piece of data that stands out like the proverbial is that Thursday is our quietest day. This got me thinking about the psychology/physiology behind so much of our membership deciding that 3 consecutive days of training is their limit and whether with the right information our athletes may be able to break this routine/mental barrier and train more often and with better results. You might be surprised to find out that our aim is not to thrash you every day but rather to balance the various aspects of the program (strength development, skill work, intensity, volume days, etc.) intelligently over the course of the week. If you look over a week of our training you’ll find that the workouts are carefully laid out so that they don’t create a compounding effect on one another and if you do the right recovery work, anyone should be able to train most days. Whoa, six days per week I can’t handle that! Calm down, I am not saying that you should all be training six consecutive days each week; what I am saying that is that 1. if the training programmed on a Thursday is something you need to work on, then don’t let some self imposed and possibly unnecessary routine get in the way of your progress, and 2. if the you feel beaten up after three days of training you’re probably not looking after yourself properly. This is where recovery work comes in to play. Did you know there is a difference between rest and recovery? You should all know that exercise is not what makes us fitter, it is the rest and recovery from the exercise. Without rest and recovery we would end up beaten down and no better off for all of our efforts in the gym. So what’s the difference. Put simply, rest is where you don’t exercise for a day or more whereas recovery is where you actively go about practices that are restorative of your physical and mental wellbeing. It’s not that there is anything wrong with rest, it’s just that at this point in time I would be willing to be that most of our membership does a lot more resting than recovering! So what do I need to do to recover? There is no single path and nor does there need to be. So long as the activities you undertake play a role in restoring the physical and mental wellbeing of the athlete. Some good examples include, Yoga, swimming, going for a hike, foam rolling, general stretching, massage, magnesium baths, meditation or any combination of these. Get yourself the basic tools of recovery (foam roller, lacrosse ball, resistance band, magnesium) and you’re at least equipped to get started. Then, start to do something aimed at recovery on each training day and see how you go! Yes this is going to take some effort and discipline but you’ve already shown you’ve got those attributes by turning up to train at our gym, so why not compliment your training with the right recovery work. Here is a great resource to get you going – Mobility WOD
