For time:
40 Back Squats 60/40kg
30 Push-ups
20 Pull-ups
40 Front Squats 45/30kg
30 Push-ups
20 Pull-ups
40 Overhead Squats 30/20kg
30 Push-ups
20 Pull-ups
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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.
Touch your Toes!
Touch your Toes! It is alarming to us the amount of athletes both young and older that can’t touch their toes. It is becoming a much more regular occurrence due to common factors such as sitting all day behind a computer, not stretching and/or general inactivity. If this is you, it’s not the end of the world, but you need to sort it out. Here are a few tip tricks that with consistency can make a big difference in a short amount of time. Why does it matter? Being able to touch your toes with a straight back ensures adequate core control and sufficient flexibility of the hips and hamstrings through basic movements such as running and jumping without adding additional pressure through the lumbar spine. If you are unable to do it then chances are you will be losing energy through movement, increasing the likelihood of injury, and limit you from achieving your true strength potential (fitnessrevolutionleominster.com). Let’s maximise your potential to run, jump and lift by achieving this basic control and flexibility. Let’s measure Firstly, test your hamstring flexibility by placing both feet under the hips; keeping straight legs and a straight back (no flexion) reach down towards the ground as far as you can. Take note of your reach. If you can’t touch the ground, you have flexibility issues. We want to maximise our physical potential and save ourselves injury so let’s sort it out. Let a golf ball be your best friend. When a friend told me about this I was skeptical, that was until I gave it ago myself. Try it yourself and let me know how you go. With bare feet (or socks) place a golf ball under the arch of your foot and very slowly roll the underside of your foot. Add weight/pressure as pain allows. Yes this will hurt, but you don’t want to be in huge amounts of pain so if this is extremely painful back off a little or use a softer ball (Eg. tennis ball). It is possible to hurt the muscles in your feet by rolling too much and too fiercely so make it progressive. From here cover every part of your foot, from under the toes to the heels in the same manner. I recommend you do this for at 2-3 minutes per foot (set a timer). Even after your first session the difference in flexibility can be astounding (1-2 inches), however I recommend you do this every day for at least one week and see what difference it makes. Re-measure Be sure to remeasure so you know if it is working. If you see little or no change (I doubt it!!) assess how much pressure you are applying. What, you don’t have time? Yes you do – this is 4 minutes of your day. Keep a golf ball in the bathroom and roll out when you are brushing your teeth. Heck, take it in the shower with you when you are washing your hair. If you are sitting at a desk roll out (this may take longer in a seated position). Why does it work? When you massage the soles of your feet, you loosen the starting point of a network of connective tissue that runs all the way up your back body to the crown of your head. Not only will this help loosen your hamstrings it may even help other ailments that you have such as plantar fasciitis. So start giving your feet a bit of love and they will love you back. By Marie.