*Please check out our Athlete Spotlight feature on Grant Williams – here.
For time:
25 Ball Slams
Run 100m (with slam ball)
25 Ball Slams
Run 100m
25 Ball Slams
Run 100m
25 Ball Slams
Run 100m
100m Bear Crawl
25 Kettlebell Swings 24/16kg
Run 100m (with KB)
25 Kettlebell Swings
Run 100m
25 Kettlebell Swings
Run 100m
25 Kettlebell Swings
Run 100m
*Performed on a 400m course separated in 100m segments.
*Compare to last time – here.
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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.
Great work to all of those that have been attending sessions and or posting their home WODs to our members page. Your efforts will assist in inspiring others to keep moving throughout this time. Remember 20 minutes can make a difference. Reminder we have a reduced timetable this week.This is a flexible week- Open gym and WOD options available.7:30-8:30am with Mark. Suggested WODs.Pick 1 or more of the suggested WODs. A. Overhead Squats 5-5-5-5-5 *Work from racks if your Snatch is limiting factor. B. Pyramid for time:Wall Ball 9/6kg (4-8-12-16-20-16-12-8-4 reps)Toes to bar (3-6-9-12-15-12-9-6-3 reps)C. Death by pull/push Complete 1 pull & 1 push on 1st minute, rest out remainder of the minute. Complete 2 pull/push on the 2nd minute, rest out remainder of minute. *Choose a pull and push movement you have the ability to get multiple repetitions and stay in the game as long as possible. Photo: So great to have our crew sharing photos of their activities over the holidays. Elyse completing their trail run – photo courtesy of Tim M.
