Seven rounds for time of:
Run 360m
20 Wall ball 9/6kg *
*Wall ball must be unbroken for Rxd.
Photo: Cam. The face of focus.
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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 Spotlight – Rachel Maker
This edition of Athlete Spotlight we will get to know Rachel Maker. Rach’s story about how she got into sport/fitness is quite a personal one. Thank you Rach for being open and sharing your story with us. I hope that it may inspire others who may be having a hard time to see that change is possible and you have the control to choose your own path in life. You are a great inspiration to me, Jaydee and everyone around you. It has been great getting to know Rach and seeing her physical and mental progression over the past few years, and we look forward to seeing what you can achieve in the coming years. We hope you enjoy getting to know Rach. Can you give us a bit of background about yourself, where you grew up, profession, previous training, hobbies, etc. I was born and raised in Wonga Park Victoria. We often came up on holidays to Sunshine Beach and Noosa until I was 6 then the family decided to move to the Sunshine Coast. I am the middle child of three girls (yes middle child syndrome is real lol). I have my son, Jaydee, who is my everything. I immersed my self in sport and school as a form of escaping from my so called ‘father’, who physically abused me most days until I was 14 when we had the courage and support to leave. I have nothing to do with him to this day. This was a bad time and I put on a lot of weight but at 16 something clicked and within 12 months I lost 38kg just changing my diet and running to my mums work everyday after school. I was always the tom boy of the girls and played a lot sports for as long as I can remember. Tennis was one of the first when we moved up, which I played for a few years. Started playing softball in grade 4 which I continued to play through to year 12. I represented my school in numerous sport including softball, volley ball, touch, basket ball, athletics and swimming. Swimming would be my all time favourite as I love being under water and gliding though with my big flipper feet. It was a rare occasion for anyone to catch me in the pool and I loved it. You have trained with us since March 2015, can you tell us how you heard about CrossFit and what made you change from Power lifting to CrosFit and what has kept you with us at Coastal CrossFit? It was until my son was 2 that I decided I needed to do something to get back to post baby body. So I first sign to a regular gym and organised a personal trainer, whom some of you may know Janine, to help me get on track. After a while she saw potential and introduced me to another trainer who specialises in strength training (power lifting). I loved this training as was focused on the numbers. Within 9 months I went from squatting 80kg for the fist time to 150kg. The downside and little did I know, this trainer wasn’t focused on my well being. I was in pain. After speaking to Janine and sharing what’s been happening she agreed it wasn’t right and introduced me to Coastal CrossFit. Could I suggest you didn’t enjoy CrossFit during the early stages? I remember when you first started and your approach was somewhat different to what it is now. Can you tell us what was your mindset and how have your progressed from there? At first I wasn’t keen on Coastal but I soon realised that was me being naive and uneducated on correct form and movement. I may have been strong but I wasn’t functional. The thing I hated was having to go back to the start and retrain and that’s not so easy when large muscles were strong and the smaller, which are just as important were weak. I struggled mentally and physically for a few months but I was determined to continue. It didn’t take long for me to see Chris and Marie actually care about everyone in the gym and take the time to help each one of us to better ourselves. The box as a whole feels like a family where everyone supports and encourages each other. It a great environment to be apart of. One movement in particular (Double-unders) were your nemesis for quite a while, now however it is awesome seeing you hitting workouts with huge numbers of double-unders RXD. There are many people facing the same double-under situation, what would your advice be to them? Anything cardio was a nightmare. That was one way to show just how unfit I was. Double-unders were especially hated. I just couldn’t get the movement. Just continuing to come on training days when they were included helped me get there…eventually. I still have a long way to go but am proud of where I’m at. Best piece of advice is listen to everyone’s ideas and try them all. What works for one may not work for another. Your passionate about your job in child care and are currently working full time and studying at uni whilst also being a Mum. Working in child care I am sure you are witness to many positive and negative behaviors of children. Can you tell us what you think is the most important thing as a parent that we can be doing to assist our children in becoming all they can be? After working three jobs to supports my son and I, I went back to study and gained my diploma in early childhood education and care. I was lucky enough to gain full time employment from my first job application and currently work there as a Group Leader. I love my job which made the choice to return to Uni that much easier. I’m studying to become a…