A. Deadlift 5-5-5-5-5
B. Five rounds for time of:
7 Deadlift
7 Burpees (over the barbell)
Run 180m
Rest 1 minute
Photo: Mel & Everley. COVID isolation doesn’t stop these ladies. Absolutely smashing it everyday. Can’t wait to have you back in the box.
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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.
On Saturday 28th March Coastal CrossFit will be conducting a fundraiser to help a 2 year old little girl named Madelyn who has cerebral palsy. Currently, Maddy’s parents are selling their personal possessions to fund her ongoing treatments and to buy much needed equipment such as a new wheelchair and with her mum unable to work due to her Maddy’s full time care requirements the family’s financial situation is tough to say the least. As parents, our hearts broke to hear of this situation and we felt compelled to try to help them out in some way. The plan is that Chris will be doing 500 Burpees on the last Saturday morning of the CrossFit Open and we are asking that you will sponsor him either through a singular donation or by a per rep amount. Your donations will be anonymous and of course 100% of the money will go to the family. No amount is too small. So please empty out the coins in your ashtray and stay around after the completion of the last workout of the Open to support Chris (and Maddy) through his 500 Burpee effort. Here is a more detailed account of Maddy’s situation: Madelyn was born 7 weeks early and when she was 5 weeks old she became very sick. She was lethargic and wasn’t feeding so we took her to the GP and then a few hours later to the hospital. Within a few hours Madelyn was having seizures and apnoea’s and within 24hours we were watching doctors as they tried to save her life. Madelyn was intubated and put onto life support on the 16th April 2013. Later we learnt that Madelyn had contracted RSV, Adenovirus and an infection in the brain. The infection in the brain has left Madelyn with significant brain damage. Madelyn is now classified as a cerebral palsy child with seizures and difficulty feeding. Doctors were unable to tell us what she would and wouldn’t be able to do and said to just wait and see how she goes. Unfortunately Recently, Madelyn started to deteriorate and become increasingly irritable. This led us to having close to a month stay in hospital while doctors/specialists ran tests to try and find a cause for her deterioration. Madelyn’s lumbar punctures have shown that she has oglioclonal bands present in her CSF which indicates that there is inflammation in her brain somewhere and they believe that the initial infection has triggered some sort of auto immune condition which has led to the deterioration. Madelyn has now started on IV immunoglobulin infusions and IV steroids once a month for a week and then home with oral steroids. This treatment will continue for the next few months and then they will review her. During the deterioration Madelyn has stopped eating orally and now relies on a feeding pump to feed her so she is having surgery to insert a PEG which is a more long term feeding solution than the nasogastric tube she currently has. We are hoping that this might be the answer to her deterioration and our little girl is able to start healing and progressing again.
