A. 3 x max strict pull-ups.
*Add weight if you can do 10 or more.
B. For time:
Run 200m
20 Pull-ups
20 Burpees
Run 200m
15 Pull-ups
15 Burpees
Run 200m
10 Pull-ups
10 Burpees
Run 200m
5 Pull-ups
5 Burpees
Run 200m
10 Pull-ups
10 Burpees
Run 200m
15 Pull-ups
15 Burpees
Run 200m
20 Pull-ups
20 Burpees
Run 200m
*Advanced athletes should consider scaling up to C2B pull-ups.
*Burpees terminate with a jump onto a 20kg weight plate.
Comments are closed.
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.
PLEASE READ: Due to Marie testing positive to COVID sessions will run a little differently this week. Thank you to Danielle Williams & Luke Brown for stepping up to assist me. We have totally got this!!! Firstly, please continue to book in for sessions and come to your scheduled class in the box.The Plan:We will be operating a mix of a few scenarios-Danielle Williams & Luke Brown will assist in whatever sessions they can.During the other sessions, I will have a computer set up in the box – and will ZOOM from upstairs (my keen eyes will still be on you ). I will greet you from the digital world so be sure to save “hi” upon arrival WOD Brief, scaling etc. will be done via ZOOM (if a coach is not available).Please remain flexible as we navigate our way through this. We have been through worse so treat this like a minnie adventure!!! For completion:0-4 minutes:Row/Bike (900/800m) or (1800/1600m) 4-5 minutes: Rest 5-12 minutes: EMOM x 7 minutes:‘X’ Gymnastic Pull *12-13 minutes: Rest 13- 17 minutes:Bike/Row for meters (1800/1600m) or (900/800m)17-18 minutes: Rest18-25 minutes: EMOM x 7 minutes:‘X’ Gymnastic Push * *Choose a gymnastic pull/push and repetitions to be maintained across 7 minutes.Pull= Ring Row, Flexed Arm Hang, Negatives, Pull-ups, Chest to bar, Bar Muscle-upsPush= Push-ups, Dips, Handstand Push-ups Photo: Chloe taking 1st Place at CrossFit Noosa Teen Invitational. I am in awe of Chloe, her ability, mindset and humility in all she does. Saturday was no exception. I am so proud to watch her do what she loves and reap the rewards of her hard work. A huge thankyou to @CrossFitNoosa for running an amazing event to support the future of CrossFit. Special mention of @GorillaHealth Chloe’s official sponsor. Use code: CHLOE10 to receive a 10% discount and show your support.
