For time:
Run 2km
100 Dumbbell Snatch 22.5/15kg
50 Overhead Lunges 22.5/15kg (25 each arm)
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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.
Tips For a Better Snatch
The snatch is one of the most complicated movements that you will encounter in CrossFit which can make it equally frustrating and rewarding at the same time. Here are some tips to help you on your journey to a better snatch: 1. Get comfortable in the bottom of an overhead squat. This is as simple as it sounds – grab a bar and literally spend time sitting in the bottom of the overhead squat. The more time you spend there, the more confident you’ll be to drop into this position during the snatch. 2. Hold positions. Learn the correct set-up, above the knee and high hang positions and then practice holding these positions statically. Once you can hit these positions correctly without having to think too much, start to move (slowly) from one position to the next. Do this over and over again until the movement between one position and the next is a no brainer. 3. Use hook grip. No one likes the feeling of using hook grip initially but it is a necessary thing. Using hook grip gives you a much more secure grip on the bar and reduces the tension in your arms which means a quicker turn over under the bar and reduces the likelihood of an early arm pull. 4. Be committed. There’s a lot to think about in the snatch but you can’t let your brain get in the way. Give every lift your all – big weights won’t go up if you try to move them slowly! 5. Don’t go for PB’s too often. Trying to get better by lifting maxes all of the time is a frustrating road. If you’re working on the limits of your ability chances are that your movement quality is not as good as it could be and your progress will be stunted. The large majority of a weightlifting program is comprised of submaximal lifting with PB’s normally left for competitions. Let the weight you lift be dictated by form – some days you’ll be able to lift weights that you can’t on other days. Don’t let this worry you – just focus on moving with the highest level of quality on any given session and the big numbers will follow.