AMRAP in 30 min:
1 Rope Climb
3 Devils Press 22.5/15kg
7 Wall Ball 9/6kg
9 DB Deadlift 22.5/15kg
*Various rope climb options will be available – don’t forget your long socks!
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IN-BOX OPEN 2025
COASTAL IN-BOX OPEN – LET’S HIT THIS TOGETHER!!!We make the CrossFit Open our own with Coastal IN-BOX OPEN- our community comes together for 3 weeks of competition, fun & community. You don’t want to miss it!! What is the CrossFit OPEN? TEAM CAPTAIN ANNOUNCEMENT: TBAGet your TEAM CAPTAIN NOMINATIONS to Marie asap. SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs). Read below to learn more… Our goal at Coastal CrossFit Queensland is to educate and inspire you to become the best version of yourself. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plan. Heck, watching your teammates GO is inspiring!!!Every year, CrossFit HQ runs an event called “The CrossFit Open” (Be sure to read the link if you don’t know about it). Doing the Open our way…The goal of our IN-BOX OPEN is community participation-help one another push that little bit extra, have some fun and achieve together. Add in some light hearted banter and a party at the end – what more could you want?? For the past few years we have done the Open our way and have the best time doing it!!!For many of our members we’re not interested in finding out how fast you can exercise against 400,000 other people worldwide. We ARE interested in helping you push to new levels in fitness, level up your life, and get high fives from our Coastal family. Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so!! SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs). COASTAL IN-BOX OPEN.The HOW?All registered athletes will be allocated to a team. We’ll divide you up into four teams, each with a Team Captain and an awesome team name.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!!! REGISTRATION/DRAFT MORNING –Saturday 15th February we will have our draft morning where teams will be allocated. We would love for everyone to be signed up prior to draft morning. TEAM ALLOCATION-We will allocate teams on DRAFT morning. Date – Friday 14 Feb – 4pm Registration will happen between now and February 14th. We want everyone participating. On Draft morning we will get together in person or join us on Facebook to watch your name be pulled from a hat. Unlike school, EVERYONE GETS PICKED. Then the Captains work hard to get you on board for the ride!! We want you to sign up this year; are you really going to say no to our awesome team captains? I don’t think so!!! BASIC RUNDOWNWe will complete one workout each week for three weeks (WOD released by CrossFit HQ). Workout times –WOD 25.1: Saturday 1st March & Monday 3rd March (all sessions)WOD 25.2: Saturday 8th March & Monday 10th March (all sessions)WOD 25.3: Final WOD- FRIDAY NIGHT IN LIGHTS 14th March (PM Sessions) & Saturday 15th Mar (Goal to get everyone through by Saturday) End of OPEN Party – TBA REGISTRATION – CROSSFIT OPENYou can also sign up for the Open the CrossFit Games Site to check your rank worldwide. Please note# This is a separate registration. HOPEFULLY WE HAVE CONVINCED YOU TO SIGNED UP….. NOW LET’S HAVE SOME FUN!!!
Goal Setting
Introduction to Holistic Goal Setting for 2025 As we step into a new year, it’s the perfect time to set meaningful goals that encompass all aspects of life. Holistic goal setting ensures that you’re not just chasing achievements in one area but creating a well-rounded plan for personal growth, health, and happiness. In 2025, let’s focus on four key areas to create a balanced approach to success: Key Areas for Holistic Goals A Simplified Approach to Goal Setting To make the process approachable, focus on three levels of goals: Tips for Success Your Path to a Fulfilling 2025 By setting intentional, balanced goals, you can make 2025 a year of meaningful progress and growth. Whether it’s improving your fitness, building stronger relationships, or advancing in your career, this holistic approach ensures that every area of your life thrives. Publicly sharing your goals will allow our community to assist in keeping you accountable and working towards fulfilling your goals. I encourage everyone to share their goals in comments. We will be hosting an evening shortly to share/provide support in helping us work towards achieving our goals (date to be announced shortly). Here’s to a year of growth, resilience, and success! 🌟
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.
IN-BOX OPEN: WRAP-UP
THAT’S A WRAP:What a great 3 weeks of community, competition and fun!! Thank you everyone for being a part of the IN-BOX OPEN 2024 – We hope you all had fun, found inspiration and made new friends during the process. Special mention of the following members that completed the IN-BOX OPEN for the very first time:Lydia, Caitlin, Lizzie, Ashley, Cantelle (Tilly), Saulo, Faiz, Adrian, Olivia, Maya & Geordie. Special thankyou to our Team Captains- Lydia, Lou, Bernie & Adrian and their co-captains Amie, Deb, Gretchel, Lloyd for leading the charge and making the IN-BOX OPEN what is was. Grant Williams @GrantWilliamsPhoto -Thank you for always being there to capture the highs and lows and everything in between. We are sooo grateful for everything you bring to our community. Thank you again to our amazing community for all of your support through our difficult time with the passing of Chris’s Dad. We truly appreciate your patience, love and support during this time. Unfortunately our after party was cancelled but was replaced with a community breakfast, which was a great morning (Apologies to those that were unable to make it). Congratulations to our overall Winning TEAM- Team 24 (T24) lead by Lou & Deb.Team members: Lexi, Andrew, Bodo, Chris, Danielle, Deb, Jo, Leiah, Libby, Lou, Luke B, Marie, Robbie, Sally & Sam B. The team winning a TEAM BREAKFAST at BFRESH.Photo: Some of the crowned Winners at our Breakfast morning. Check out the link below for OVERALL RESULTS Share your achievements & moments of inspiration – Throughout the OPEN we experienced so many highlights: Personal Best (PB’s) , athletes display true heart and determination, love & support, fun & entertainment. We would love for everyone to share their best moments, both individually & the achievement/inspiration provided by other athletes. Marie’s personal highlight– Luka completing the IN-BOX in Japan (stepping way outside of his comfort zone, finding a box, communicating, participating, recording and submitting his results to us). To say I am proud is an understatement. WEEK 3 UPDATE: With the final OPEN Workout completed it is time to reflect on the past 3 weeks and what a great 3 weeks it has been. Overall points for WEEK 3:Week 3 Spirit of the IN-BOX OPEN – LukaBy huge vote win congratulations Luka. You have done your team and Coastal CrossFit proud.Luka travelled to Japan solo and found a CrossFit box to complete the Open 23.3. We are so proud of you Luka – what a champion. Week 3 Best Dressed – Robbie Morton. With so many amazing dress ups the votes came in thick and fast, but with only 1 winner. Masters Female (Amendment was required)Deb 1stKim 2ndJo 3rd Masters Male – Brad 1stMark 2ndRobbie 3rd Open WomenChloe 1stNata 2ndMarie 3rd Open MaleChris 1stDob 2ndLuke B 3rd WEEK 2 UPDATE:This is definitely the best part of the year on the CrossFit calendar. It has been amazing watching so many athletes take on the IN-BOX OPEN for the first time this year. With only 1 week to go and our after IN-BOX PARTY this Saturday we would love to get as many people through the WOD on Friday night from 4pm, and Saturday morning. This way we can let our hair down and get our dance shoes out ready for a great night!! Overall points for WEEK 2:All participants earnt 1 point for their teams – Go Teams!!!Note: For those unable to participate due to injury but are still involved and support their teams earn a point.WEEK 2 Spirit of the IN-BOX OPEN – Lexi.Consensus voted Lexi as this weeks spirit. What an inspirational effort. Lexi was not going to participate in this years open, however last minute was convinced to join Team24. She was nervous taking on 24.2 but hit it RXD and came out on top, achieving more than she thought possible. To top it off, she repeated on Monday to better her overall score. Awesome work Lexi. You should be so proud!! You have earnt 3 points for your team. WEEK 2 Best Dressed – Lydia. Bringing the IN-BOX dress ups to new heights (obviously I love it!!) Lydia has surprised us with a new outfit each week. This week was super close between Lydia and Gretchel with Lydia receiving 1 extra vote overall. Dressed for success and earning 3 points for his team. Winning athletes Each week the top 3 athletes – Male & Female Open and Male & Female Masters 50+ years will be awarded 1st place (3 points) 2nd place (2 points) 3rd place (1 point).Great work to everyone- Masters Female (Amendment was required)Jo 1st Kim 2ndDeb 3rd Masters Male – (Amendments was required)Robbie 1st Andrew 2ndMichael 3rd Open WomenChloe 1stNata 2ndMarie 3rd Open MaleLuke B 1stChris 2nd Bodo 3rd WEEK 1 UPDATE:What an amazing week in the box. A huge thankyou to our Team Captains. The teams were clearly distinguishable in their colours and there were some awesome individuals dress ups. Snatches & Dumbbells really shone overall. The Barbie girls were especially cute – roller skating Barbie a highlight for me!!! A special mention of Grant who once again has captured so many special moments- from all of us thankyou, thankyou, thankyou!!! Be sure to follow his Instagram @GrantWilliamsPhotos Week 1 done and dusted and WEEK 2 just about to kick off. Ohhhh the excitement and anticipation!!! Overall points for WEEK 1:All participants earnt 1 point for their teams – Go Teams!!!WEEK 1 Spirit of the IN-BOX OPEN – Olivia EnglishWhat an inspirational and emotional effort. Olivia’s 1st IN-BOX Open after only being with us for a short time. She pushed herself well outside of her comfort zone and achieved more than she thought she could. What an absolute super star!! What was even more special was her Dad (Adrian) counting her through the workout and sharing in her joy. Olivia’s efforts have earnt 3 points for her team. WEEK 1 Best Dressed – Bernie. Due to injury Bernie is unable to physically compete in the Open, however he…