Five rounds for time:
Run 400m
15 Front Squats 60/40kg
B. Optional:
EMOM x 7 minutes:
‘X’ Strict Pull-ups (Max 5 reps)*
*Add weight as necessary aiming for unbroken sets
Photo: Barb – Open 25.1. Strong, beautiful!!! I absolutely love this series of photos of you. Thank you @GrantWilliamsPhoto
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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).
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.
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.
By Marie: Happy 2015 everyone. This is the time that many people will start to think about the year ahead … setting New Year’s Resolutions or goals; be more positive, lift more, smile more, etc, etc. Some truly believe that they really are going achieve their goals and others set some resolution because “it is the done thing” with no real intention of making any changes. Few people truly achieve such goals or don’t know when they have achieved them for reasons including: They don’t really want the goal or 2. They fail to plan to achieve their goal, 3. Their goal is unrealistic. 4. The goal is not measurable. In all aspects of life I believe satisfaction comes from ALL achievements, big and small … this makes the journey a worthwhile one. “It is good to have an end to journey toward; but it is the journey that matters, in the end.” ― Ernest Hemingway This article is aimed at helping you establish worthwhile goals; achieve PB’s or get your first Pull-up but also assist in improving other areas of your life. Life vision: Without getting all touchy feely, think about the type of person you want to be throughout your life. I.e. Now, in 5-10-20 and 50 years’ time. Create goals with this in mind. My health and fitness goals are to always be active and be physically and mentally competent to do any physical activities I love. To be able to enjoy life continue to be an active and involved parent (grandparent and great- grandparent). To look into the mirror and like what I see and age gracefully. To be a competitive CrossFitter inside our box and in the local CrossFit community. Design Outline: Step 1: Define EXACTLY what you want. Firstly, and I believe most importantly select goals that mean a lot to you. Write it down and tell somebody who is close to you who will help keep you accountable. It is easy to just say a goal and never review it; hence it is unlikely you will achieve it. Give yourself the best chance. Constantly remind yourself of what you want to achieve. We have the white board set up in the box- get your January & February goals out there so that our awesome community can help support one another. Step 2: Establish your plan Break your goal into small achievable steps and plan around any obstacles that may hinder your progress. Step 3: Be Positive Your goal is what you ARE going to achieve. The difference between wanting and having is completely in your hands and is dependent upon your efforts. Surround yourself with people that are going to reinforce your goals and believe in yourself. Step 4: S-M-A-R-T S– Specific Specific means clearly defined or identified and should be clear to anyone else. E.g. Not specific- I want to be stronger. Specific- I will deadlift 100kg. M-Measurable As with WOD’s you need to be able to measure your success. Define your standards, weights, movements, times, etc. Not measurable- Get Fit. Measurable- Run 400m in under 90seconds, achieve 5 full range of motion Toes to Bar, lose 5kg of fat. A-Attainable If you currently can’t complete a correct body weight Squat, a 100kg Back Squat would be mentally and physically unattainable in the short term. Your goals should encourage and push you along and be realistic. A short term goal of a 20kg Back Squat would be more attainable and keep you moving. R-Relevant Be sure your smaller goals align and support the vision you have for your life. T-Timely Specifying a time deadline for your goal will give you an end point and makes your goal attainable. An open ended goal provides no incentive to work. Now is the time to get pen to paper, set your goals and establish your plan on how you will achieve them. Goal plan- E.g. 5 Pull-ups, 100kg Deadlift, Sub 5min Fran, etc. Physical Achievements inside the Gym: Time frame 1. 2. 3. 4. 5. Physical achievements outside of the Gym: Compete in 3 friendly local CrossFit competitions this year, Tough Mudder, Run a marathon, Kokoda (NOT!!) Physical achievement outside of the Gym: Time frame 1. 2. 3. 4. 5. Physical Appearance: E.g. To look good in a bikini, to lose 5kg of fat, to gain 5kg of muscle. Time frame 1. 2. 3. 4. 5. Mental: E.g. To be positive influence in the gym and to motivate others. To fight the voice and keep going when all I want is to stop. Time frame 1. 2. 3. 4. 5. Nutrition: Eliminate sugar, reduce caffeine, only one cheat meal a week. Time frame 1. 2. 3. 4. 5. Break down your goals Establish your plan of how you will achieve each of your goals. Physical: Eg. 5 Strict Pull-ups. I will achieve this by February by working pull-ups every second day to the best of my ability in varying formats. I will ask Chris and Marie for guidance. Sub 5min FRAN. Every Friday during Open Gym I will work thruster skills and practice linked reps at RXD weight. Work pull-up technique. I will get Marie or Chris to watch my movement to identify areas that can be improved. I will complete FRAN at the end of February. Physical Appearance: I will take a photo of me now and put it in a visible place for additional encouragement. I will identify weaknesses in my nutrition and actively improve upon them. Mental: I will be positive and encouraging to others in the gym. I will be aware of my mental weaknesses and will choose to push out at least 1 extra rep when I really don’t want to. Nutrition: Eliminate sugar from my diet and commit to one cheat meal per week. I will drink alcohol only once per week. I will ask my partner, family members, and friends to support me. I will pre plan and organise my meals to reduce temptation. Now all you need…
