A. Back Squats (3-3-3) (Cycle 4, Week 2)
1RM + 15kg
70% x 3
80% x 3
90% x 3+
B. Partner workout
For time:
10-15-20-25-20-15-10 reps of:
Dumbbell Thrusters
*Each member completes 10 Thrusters, then 15 thrusters, etc.
* Choose a weight that allows for mostly unbroken efforts.
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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.
Tearing your hands during a workout can be a real bummer, especially when the rest of your body is good to go but you can’t even grab the bar anymore. Here are some tips to help avoid those dreaded tears: 1. Don’t use too much chalk: Chalk is an abrasive, which is the very reason it helps you to grip the bar. The more you put on the more abrasive it will be on your hands. Rather than putting on more and more chalk and ending up with a sweaty white grinding paste on your hands, towel your hands before you apply chalk to your hands, clap of the excess (into the bucket of course) and you’ll have better grip with less chance of tearing. 2. Re-adjust your grip: Next time you jump up onto the pull-up bar take a moment to re-adjust your grip to avoid having a fold of skin in your palm. This only takes a second and makes the contact area on the bar much bigger rather than focusing your entire bodyweight on a very small area of your palms. 3. Work on efficiency: A lot of torn hands come from excessive movement at the hands during exercises like pull-ups and toes to bar. If you watch someone who is good at these movements you’ll notice very little movement at their hands. If you’re working in building efficiency in these types of exercises, restrict the size of your sets to a point where your movement quality will not degrade to the point where you are flailing around under the bar like a fish out of water. 4. Be prepared: If you’re going to use tape, apply it properly. Don’t wait until your hands are a chalky, sweaty mess and then slap a whole roll of tape on them mid workout and expect it to do anything but annoy the shit out of you for the rest of the workout. There are various resourced on the net to show you how to do this. 5. Shave or pumice your callouses: If your callouses are like big dried out Corn Flakes then you’ll almost certainly tear. Get a piece of pumice stone or a callous shaver and rub down your callouses to keep them soft. Feel free to do this in the privacy of your own bathroom! Enjoy.
