Four rounds for time:
Farmers Carry 50 (2 x 24/16kg)
Run 200m
Deadball Front Carry 50m (45/35kg)
Run 200m
Overhead Plate Carry 50m (20/15kg) *
Run 200m
*Advanced athletes 2 x Dumbbells (22.5/15kg)
Comments are closed.
More Stories
IN-BOX OPEN PLAN
CrossFit Open time is here!!! This is our favourite time of the year and we need you to make it the best it can be. If you are still wondering whether the CrossFit Open is for you, the answer is ….. YES!!!!!! If you know someone who hasn’t signed up, be sure to hassle them as we don’t want any of you to miss out.What are you waiting for? Get on and REGISTER NOW.Want to know more check out https://games.crossfit.com/ HOW TO PLAY THE GAME!!The HOW?All registered athletes have been allocated to a team. Now it is time to work together have fun & get some banter happening. Individuals/Teams will earn points each week by:1. Participating (1 point per participant),2. Top three winners in Open division and Masters 50+ (1st – 3 points) (2nd -2 points) (3rd – 1 Point),3. Spirit (3 points) (by member vote)4. Best dressed (3 points) (by member vote). We will have a weekly and running IN-HOUSE SCORE CARDS.The Team with the highest TALLY after 3 weeks WINS!!! FURTHER DETAILS: Important: It is each individual athletes responsibility to ensure they have watched the demonstration video and understand movement standards prior to completing the WOD.Your opportunities to do the open workouts are as follows: Saturday – 7:00am-9:00am (ish)If you can make it, this is the session to come too. The atmosphere of the mornings is awesome and the more people the better. We will need judges, counters & supporters so bring your families and friends to cheer you on. Don’t forget Pom Pom, signs, etc anything to help everyone get through.This session will start with a briefing at 7:00am (compulsory to attend for registered athletes) followed by as many heats as necessary to get through the number of athletes in attendance. Remember we can not do this alone, we need you to assist in counting, judging etc. so stick around even after you have completed you WOD.*Please note that if you are not signed up for the open you are still more than welcome to attend and treat this workout like a normal WOD. Monday– All sessionsAll sessions on Monday will be running the CrossFit Open workout. Aim to partner up to ensure you have a counter/judge if you are formally competing. If not, treat it like a normal workout (no need for a judge). Feel free to come and support throughout these sessions – the more the merrier.If you have already completed the workout on Saturday and do not wish to do it again, we will provide you with an alternative on this day. Breakfast – Chloe’s Cafe will be Open and serving coffee, brekkie wraps and sweets. For catering purposes PRE-ORDERS are greatly appreciated (please order to ensure you don’t miss out). Get FIRED UP!!! Let’s have fun and let the Games begin……. TEAM CAPTAIN ANNOUNCEMENT: We have 4 awesome Captains to lead you through the competition-Nicole (co-captain – Cal) – NET NINJASCaitlin (co-captain – Chloe) – WODrobe malfunctionPaula (co-captain – Grant) – The KipstersAsh (co-captain – Amie) – WOD Warriors Our Teams for 2025 It isn’t too late- You have until Monday the 3rd March to join the fun!!SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs).
CrossFit KIDS – Term info
We are excited to be expanding our Coastal CrossFit KIDS/TEEN program. TUESDAY & THURSDAY 3:30-4:15pm (Ages 5-13)WEDNESDAY 3:30-4:15pm (Ages 10+) – Note: Ages 10+ can also attend Tuesday & Thursday sessions. About our KIDS/TEEN Program: Our Coastal CrossFit Kids Program is designed to inspire a lifelong love of fitness while building strong, confident, and capable young athletes. We offer two tailored programs: Benefits of CrossFit for Kids: Each session is programmed to suit all abilities, ensuring every child is challenged while having fun. Whether they’re just starting their fitness journey or looking to take it to the next level, Coastal CrossFit Kids is the perfect place to grow, learn, and thrive.
Live Life the Way You Want to Be Remembered
A profound idea from a five-minute TED Talk by David Brooks (watch here) sparked a shift in how I think about life’s priorities. It introduced the concept of Resume Goals and Eulogy Goals—two distinct ways of defining success and fulfillment. Building on my previous article, Lifestyle Millionaire, which advocates for a balanced approach to life—physical health, mental and emotional well-being, relationships, financial freedom, self-improvement, quality nutrition, and leisure—this framework challenges us to consider not just what we achieve but how we are remembered. The Two Types of Goals Resume Goals These goals focus on external achievements: the skills you acquire, the accolades you earn, and the milestones you reach in your career. They’re the accomplishments that look impressive on paper but don’t necessarily define the essence of who you are. Eulogy Goals Eulogy goals reflect your inner character—the traits and values people celebrate when your life is remembered. They emphasize qualities like kindness, honesty, courage, and the positive impact you have on others. While both types of goals play a role in life, eulogy goals hold deeper significance because they shape the legacy you leave behind. Why Eulogy Goals Matter Dr. Seuss eloquently captured the essence of eulogy goals when he said:“To the world you may be one person; but to one person you may be the world.” This quote highlights the profound importance of how we touch others’ lives. Eulogy goals aren’t about fame or fortune—they’re about the love, kindness, and integrity that leave a lasting impact. While resume goals focus on building a life of external success, eulogy goals emphasize building a life of meaning and connection. They’re embodied in the moments when you go out of your way to help someone, show empathy, or stand by your values even when it’s difficult. Living with Eulogy Goals in Mind To align your life with eulogy goals, reflect on these questions: Living with eulogy goals means prioritizing relationships over recognition, integrity over ambition, and purpose over productivity. It’s about striving to be the kind of person whose legacy is defined not by what they achieved but by how they made others feel. A Legacy Worth Remembering In a world that often prioritizes resume goals, embracing eulogy goals takes courage. It’s a deliberate choice to live authentically, guided by the qualities that matter most. By focusing on your eulogy goals, you create a life that leaves a profound and lasting impact—one that truly honors the person you aspire to be. I am incredibly grateful to be part of a community that lifts each other up, challenges us to lead our best lives, and inspires us to become the best versions of ourselves. Together, we can create legacies worth cherishing.
Magnesium- Why you should be using it!
As always, we promote a good varied diet based around “Meat, vegetables, nuts and seeds, some fruit, little starch and no sugar” (CrossFit.com) as we believe good nutrition and establishing lifelong healthy habits is now and always will be the foundation of health & fitness (not supplementing with artificial products). There are few exceptions to this- one includes the use of Magnesium for majority of our clients due to its never ending benefits. Vegetable, nuts and seeds are good sources of magnesium however, due to modern day agricultural processes and the depletion of magnesium within the soil (hence into our food) our magnesium consumption has also depleted over the years and it is unlikely that anyone eating even a “good diet” would be consuming the required amounts of magnesium for optimal health. This is why we should consider supplementation. What is the big deal about Magnesium? Chris Kresser suggests “it is hard to find a modern disease magnesium deficiency isn’t associated with” , so there are more benefits than we know of by adding it to our diet. A summary of some of the benefits include: – Magnesium assists in the absorption of nutrients; including the conversion of fats and carbs into energy (just what you need during training). – Promotes bone density and health. – Assist in the relief of muscular cramps and spasms – Post recovery- Increases recovery from strenuous activity including strength and aerobic training. – When normal magnesium is maintained it helps to protects against inflammation. – Increased metabolic efficiency (higher metabolism). – Increased quality of sleep – Reduced risk associated with many modern diseases What is the best form of supplementing Magnesium? There are many forms of magnesium supplementation available and choosing the best for you will come down to personal choice, time, and cost. – Orally (Magnesium capsules) – Cheap /convenient option, however they generally take longer to absorb into the body (lower absorption rate to other options). – Liquid Magnesium – Convenient/little more expensive but is more readily absorbed into the body through the skin rather than taken orally. – Epsom salts (bath)- cheap/less convenient but relaxing and readily absorbed into the body through the skin (12mins x 3 times weekly). What we use Personally, we use the liquid magnesium (Vitality Options) due to the convenience and the rate of absorption. We use this daily after showing: apply a couple of sprays into the hands and spreading over legs, arms and stomach. I will spray a little extra on any particular sore areas (quads, etc.). At first some people may be quite sensitive to the spray, so I suggest watering it down for the first couple of weeks until your body becomes use to it. I have a bottle of watered down spray for the kids that they use regularly. Every now and then (when we are feeling particularly sore) I may run a bath and use Epsom salts. As a guide I use 2 cups of salts in a warm tub of water for a minimum of 12mins. It is relaxing and you will be doing yourself a huge favour. We recommend Vitality Options magnesium products – I will be placing an order next week so please get your orders through early. Phone Marie on Mob: 0432 710 684 or use the following link to order your products. ORDER PRODUCTS HERE For some additional reading refer to the following links: http://chriskresser.com/beyond-paleo-5 (http://rootsintegrativehealth.com) (http://www.ancient-minerals.com)