A. EMOM x 10 minutes
‘X’ Handstand Walk or
‘X’ Handstand Hold
*Choose your own meters or seconds for hold.
B. 7-10 sets for load:
2 Push Press
1 Push Jerk
1 Split Jerk
*Aim to increment across sets to a maximal load for the day.
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CrossFit Open time is here!!! This is our favourite time of the year and we need you to make it the best it can be. If you are still wondering whether the CrossFit Open is for you, the answer is ….. YES!!!!!! If you know someone who hasn’t signed up, be sure to hassle them as we don’t want any of you to miss out.What are you waiting for? Get on and REGISTER NOW.Want to know more check out https://games.crossfit.com/ HOW TO PLAY THE GAME!!The HOW?All registered athletes have been allocated to a team. Now it is time to work together have fun & get some banter happening. 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!!! FURTHER DETAILS: Important: It is each individual athletes responsibility to ensure they have watched the demonstration video and understand movement standards prior to completing the WOD.Your opportunities to do the open workouts are as follows: Saturday – 7:00am-9:00am (ish)If you can make it, this is the session to come too. The atmosphere of the mornings is awesome and the more people the better. We will need judges, counters & supporters so bring your families and friends to cheer you on. Don’t forget Pom Pom, signs, etc anything to help everyone get through.This session will start with a briefing at 7:00am (compulsory to attend for registered athletes) followed by as many heats as necessary to get through the number of athletes in attendance. Remember we can not do this alone, we need you to assist in counting, judging etc. so stick around even after you have completed you WOD.*Please note that if you are not signed up for the open you are still more than welcome to attend and treat this workout like a normal WOD. Monday– All sessionsAll sessions on Monday will be running the CrossFit Open workout. Aim to partner up to ensure you have a counter/judge if you are formally competing. If not, treat it like a normal workout (no need for a judge). Feel free to come and support throughout these sessions – the more the merrier.If you have already completed the workout on Saturday and do not wish to do it again, we will provide you with an alternative on this day. Breakfast – Chloe’s Cafe will be Open and serving coffee, brekkie wraps and sweets. For catering purposes PRE-ORDERS are greatly appreciated (please order to ensure you don’t miss out). Get FIRED UP!!! Let’s have fun and let the Games begin……. TEAM CAPTAIN ANNOUNCEMENT: We have 4 awesome Captains to lead you through the competition-Nicole (co-captain – Cal) – NET NINJASCaitlin (co-captain – Chloe) – WODrobe malfunctionPaula (co-captain – Grant) – The KipstersAsh (co-captain – Amie) – WOD Warriors Our Teams for 2025 It isn’t too late- You have until Monday the 3rd March to join the fun!!SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs).
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.
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.
Despite the simplicity of the name, the warm up phase of a class is more valuable than you may think. Aside from doing the obvious (warming you up) the warm-up is a period where you can focus on things like positional efficiency (eg. correct set up and finish positions), correct movement patterns (eg. fixing early arm pull, core to extremity) and mobility/flexibility, without the distraction of fatigue or competition. It is also a chance for us to provide you with more technical and detailed coaching in a setting where you are able to take in the information and process it – because lets face it, when the clock gets going there are few people that have enough head space available to receive technical coaching while trying to get the job done. Here are some tips that might help you get more out of your warm-up (and therefor more out of your workouts): – Break complicated movements up into segments. We do this frequently with Olympic lifting but it can be done with almost any exercise. Think shrug, high pull, muscle snatch, overhead squat, drop snatch etc. It makes sense that if you can get good at the individual segments of a movement, then you have a much greater chance of improving the full movement when you put the segments back together. – Hold positions. Very few people can claim to be able to hold the correct start and finish positions for a movement yet they wonder why they can’t move correctly between the two. If you can’t hold the start or finish position of a movement with an empty barbell without discomfort then you are in for a rough ride when you add weight to that bar. For example, if you are doing thrusters, rather than just get a bar and do lots of thrusters; sit in the bottom of the front squat and focus on an upright torso with active hips and only when you achieved the best position possible, should you drive the bar up overhead and focus on achieving lock out with a neutral spine and engaged glutes and lats. Once you feel that you’ve achieved good positions, then add repetition to the equation. – Don’t go up in weight too quickly. Here is a classic example: 15 minutes to work up to a heavy clean and jerk. Athlete X has a 1RM of 100kg. They grab a bar, put some 20’s on and rip a couple of reps of the ground ignoring any faults because they KNOW if 60kg feels bad, then 80kg will feel better. After a few crappy reps at 80kg, they bump it up to 90kg and with 11 minutes to go, we’re right where we want to be – at 90% of 1RM with terrible form and an almost inevitable disappointment coming their way. After spending another 7 or 8 minutes trying to match their previous 1RM without success, they decide that maybe today should just be a technique day and strip it back to 80kg where they might get one or two good reps in before time runs out. A better scenario would be to set yourself a few personal goals to achieve in the session and let increases in weight be the reward for achieving those goals. For example, you might be working on the landing position of the split jerk and you can only go up in weight when you have achieved your movement goal. Good rep = go up in weight. Bad rep = stay there until you get it right. – Work mobility. For a generally mobile person, the movements may suffice in getting your body ready to hit the positions of the workout but if you have specific deficiencies in your flexibility then getting out a resistance band, or a lacrosse ball, or roller is often far more effective at targeting these areas.
