10-9-8-7-6-5-4-3-2-1 reps for time of:
Push Jerk
Front Squat
Deadlift
*60/40kg
*Scaling: Use a load that allows for challenging, yet unbroken Push Jerks.
Photo: Kimberley. One of the best humans you could meet, mastering dips.
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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.
The Cub Games is an annual 5-week competition that brings the world of fitness & fun to children around the world. CUB GAMES REGISTRATION LINK We will be incorporating the Cub Games competition with our regular Kids sessions on the Friday & Monday 3:30-4:15pm. If you are interested in your child participating be sure to book in for our CrossFit Kids Sessions. About the Cub Games: In 2019, the magical competition celebrating Fitness, Fun and Community will run from February 2019 to March 2019, during the CrossFit Open Season. A workout will be released online every Thursday at 5pm, and each athlete will have until Tuesday 10am (AEST) the following week to lodge a score. It could be said that the highlight of this competition would be the participation and experience itself, however there will also be amazing prizes provided by top-notch sponsors and special prizes for the Affiliate/Gym owners for the most amount of Cub Games Athletes taking part. With 3 different age divisions, and perfect for ALL levels, The Cub Games strives to challenge every competitor beyond what they previously thought was possible. The Cub Games athletes will get to experience what it is like to sweat alongside their parents during the CrossFit Open Season and have an absolute ball in the process. DIVISIONS – MALE/FEMALE FOX CUB: 7 -9 years BEAR CUB: 10-12 years LION CUB: 13 -15 years *Each division will have a workout suitable for beginner to the more advanced * The workouts have been designed and tested by Certified CrossFit trainers, and equipment will be minimal. The competition is based around fun and of course safety. The Cub Games is all about community. In an effort to grow our community there will be information all year on training for the Cub Games, helpful nutritional tips for all of the family and awesome giveaways. Plenty to keep everyone happy until the Cub Games Season is upon us.
