A. Work to a heavy complex:
1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Push Jerk + 1 Front Squat
B. Five rounds for time:
30 Squats
30 Lateral jumps (over 10kg plate)
Photo: You only turn 50 once so do it in style. Mark (aka Goody) completed the workout, went straight into his 50 Birthday burpees (100 – your age), then invited the 9:15am class over for cake and morning tea. What a champion. Happiest of birthdays to you Mark. We hope it is one to remember. xoxo
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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.
And we are back online….. but also have other training options!!! Do not despair, classes will just be a little different for the next week (hopefully), but you will still get the same love and attention. OUR PLAN For the next week we will continue to train via ZOOM. We have started loaning out equipment.We want everyone to have at least 2 pieces of equipment so that we can provide versatility in our programming. The program will allow you to participate regardless of what equipment you have (various options will be provided depending upon your gear). We have various training options available to suit everyone:ZOOM Classes (Most popular)- Mon- Fri: 5:30am, 6:30am, 9:15am, 5pm. Saturday 7am (With borrowed equipment- please complete equipment request form Facebook members page). Book in via Mindbody and I will send the links direct to you. Try it before you knock it- we are having lots of fun!WOD (outside of ZOOM) – post results on Facebook members.Buddy Training – Grab one person and grab some gear from the gym to train in the park next door. (Pre-arrange with Marie so the gear can be at the door for you). HOME PROGRAM– For those with a full gym set up I will provide additional program. Please let me know if you would like this option.Personalized Program or training– Contact us to arrange 0432710684 Communication via Facebook Coastal CrossFit members WOD VIDEO:A WOD video: warm up, and WOD brief, demos, etc. will be posted each night.Zoom links will also be posted. For those that cannot make the Zoom sessions be sure to complete the WOD and post your results on Facebook the same day. We are hoping for the best but planning for the worst. If all goes south and the lock down is extended- due to be announce at 4pm Sunday, we have a plan that will ensure you can continue to train and make forward progress. Have I ever let you down?? Our number 1 priority is keeping you all moving and working towards better health.What I ask from you- All members to complete the Training and equipment form – Facebook members page.– Help each other out– Grab a buddy to help keep you both motivated (Tag your training buddy/buddies in comments in Facebook) This is for you and for me. Don’t have a buddy – I will buddy you up (message me).– Meet up at a park/beach/shed anywhere (people from same households + 1 other person)– Get outside when possible– Get creative – Let’s make the most of this and have some FUN!!! ACCESS to ZOOM-Download ZOOM App to your phone/tablet or laptop.I have posted a short video to assist on Facebook members page. Click on the invite link (Links included with the WOD post. If booked in via Mindbody I will also text you the invite). WANT TO JOIN US? – We can get you started. Fill in the form below and we will be in touch.GET STARTED at COASTAL CROSSFIT If you have any issues don’t hesitate in reaching out. Cheers, Marie. Mob: 0432710684
