The CrossFit Open announcement is today!!!
This is the best time of year. If you haven’t yet signed up for the IN-BOX Open you still have time – Click HERE for details.
For completion:
Run or Row
180m
Rest 1 minute
360m
Rest 1 minute
560m
Rest 1 minute
860m
Rest 1 minute
560m
Rest 1 minute
360m
Rest 1 minute
180m
*This format can have various approaches depending upon the individual/training, etc. Options will be discussed during the brief.
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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.
WODStock Recap by Luka Mudronja On the weekend we had five athletes represent Coastal CrossFit in the WODStock Competition Series. Madi, Meg, Renee, Mitch and Luka participated in The Broadbeach Bash. All of our athletes had an awesome day, we hit some PBs, placed highly in a few of the WODs and did really well overall. Thanks to our supporters who came down with us. A big thanks to Tess and Drew Napper who organised accommodation for the athletes in Surfers Paradise which made the weekend much easier for us. And also to Pauline and Kaz who came all the way down to support and encourage us. The event was run really well and the WODs were challenging. Mitch and Luka hit PBs in the 1RM Clean event, with 120kg and 125kg respectively. Renee, Madi and Meg lifted 80kg, 72.5kg and 55kg respectively in their last WOD of the day which makes their lifts even more impressive! After the 1RM clean, Mitch went on to place fourth in the ‘Clean Up’ WOD. Meg surprised all of us when she flew through the 21-15-9 WOD in the pool getting the top score out of our girls. She also completed her first competition ring muscle up in the chipper. Great work Meg!!! Meanwhile, Madi turned quite a few heads after she reverted to strict muscle ups when kipping just wasn’t working. Her troubleshooting helped her earn a 9th place finish! Renee came second overall in the chipper completing no less than 15 muscle ups! For the men, Mitch and Luka got the exact same scores on both the max calorie airdyne and the chipper that followed which was extremely frustrating as they fell just 2 muscle ups short of finishing. When it comes to the overall placing’s of the day we achieved some great results. Mitch improved on his previous 10th place result by finishing 8th out of 79 men while Luka finished 30th. Renee placed impressively too, finishing up 11th out of 44 women. Madi and Meg finished 21st and 25th respectively. Awesome effort everyone!!! Now we are all looking forward to the next WODStock event in Brisbane on the 22nd of November. We have a few athletes who were keen to compete as individuals again and it would be awesome to see some teams get involved too. Registration is open and there are scaling options available for anyone interested in registering. If you’re still unsure then you are more than welcome to come down to see what it’s like and support the athletes that will be competing. The WODStock comps have been a great day out for our CrossFitters and CrossFit supporters so far. Click here if you are interested.
