Five rounds for time of:
Run 400m
30m Walking Lunge 20/15kg
15 Burpees (onto weight plate)
*Rest 2 minutes between rounds.
Comments are closed.
More Stories
Lifestyle Millionaire
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 Love & Hope this Christmas
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/
Hydration 101: Fuel Your Performance 💧
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.
WOD: Monday
Warm-up:Five rounds of:5 x 10m Shuttles run3 Sprawls5 x 10m Shuttle run6 Dynamic spiderman Cycle through the following for 3-4 minutes:1 Pull-up (Strict)2 Push-ups3 Sit & Reach4 Squats Add Squat speed:5 x 10sec efforts of:Squats*Aim for more reps each round- move efficiently. Workout:Stay in the game for as long as possible:Minute 1: Squats *Minute 2: Pull-upsMinute 3: SquatsMinute 4: Push-ups * Pick your own number of Squats to be performed in the first minute. This should be a challenging number that you takes you close to 1 minute to complete. Choose between 20-50 Squats (depending upon your ability). This is a modification of a crossfit.com workout- where the prescribed squats were 50 repetitions. Minute 1 you are aiming to complete your chosen number of squats, with the deficit to be paid up with either pull-ups or push-ups in the 2nd minute. Continue on with this format until you can no longer achieve the required number of pull-ups or push-ups. *Stay in the game for a minimum of 12 minutes. If you are out before simply achieve what you can of each movement within the allocated time. Photo: Kelly & Heather. If you haven’t seen someone for a while be sure to send them a message and help keep everyone on track during this time.