A. EMOM x 10:
Wall Climb
*Your choice of reps.
B. Partner workout:
Five rounds for reps/time:
50 Double-unders
Max reps Parallette Shoot Through
*The double-unders work as the timing station.
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Tips For a Better Snatch
The snatch is one of the most complicated movements that you will encounter in CrossFit which can make it equally frustrating and rewarding at the same time. Here are some tips to help you on your journey to a better snatch: 1. Get comfortable in the bottom of an overhead squat. This is as simple as it sounds – grab a bar and literally spend time sitting in the bottom of the overhead squat. The more time you spend there, the more confident you’ll be to drop into this position during the snatch. 2. Hold positions. Learn the correct set-up, above the knee and high hang positions and then practice holding these positions statically. Once you can hit these positions correctly without having to think too much, start to move (slowly) from one position to the next. Do this over and over again until the movement between one position and the next is a no brainer. 3. Use hook grip. No one likes the feeling of using hook grip initially but it is a necessary thing. Using hook grip gives you a much more secure grip on the bar and reduces the tension in your arms which means a quicker turn over under the bar and reduces the likelihood of an early arm pull. 4. Be committed. There’s a lot to think about in the snatch but you can’t let your brain get in the way. Give every lift your all – big weights won’t go up if you try to move them slowly! 5. Don’t go for PB’s too often. Trying to get better by lifting maxes all of the time is a frustrating road. If you’re working on the limits of your ability chances are that your movement quality is not as good as it could be and your progress will be stunted. The large majority of a weightlifting program is comprised of submaximal lifting with PB’s normally left for competitions. Let the weight you lift be dictated by form – some days you’ll be able to lift weights that you can’t on other days. Don’t let this worry you – just focus on moving with the highest level of quality on any given session and the big numbers will follow.
The Power of Time Horizon and Compounding Gains in Nutrition
The Power of Time Horizon and Compounding Gains in Nutrition In a world driven by instant results, it’s easy to feel disheartened when the number on the scale doesn’t budge, or when a single indulgent meal makes you question your discipline. But here’s the truth: lasting health is not built in a day—it’s built over time. And just like with finances, the principles of time horizon and compounding gains apply beautifully to your nutrition. 🔁 What is a Time Horizon in Nutrition? Your time horizon is the long-term view you take toward your goals—whether that’s fat loss, muscle gain, better energy, or long-term disease prevention. It’s the understanding that meaningful change happens over months and years, not hours and days. This is powerful because it helps shift your focus from “Did I eat perfectly today?” to “Am I consistently making better choices over time?” 📈 The Magic of Compounding Nutrition Habits Imagine investing just $5 a day. It doesn’t seem like much at first. But with consistency, time, and compounding, you could build a small fortune. The same idea applies to your food choices. A protein-rich breakfast each morning…An extra glass of water each day…Swapping soft drinks for sparkling water…Choosing whole foods over processed snacks most of the time… None of these seem dramatic in isolation, but over weeks and months, they compound to build: Over time, these micro-decisions build a resilient, energized, thriving body. ⚖️ One Bad Meal Won’t Break You Let’s be clear: a burger and fries on a Friday night won’t undo your week of nutritious eating. Just like one salad doesn’t make you fit, one indulgent meal doesn’t make you unhealthy. The key is your default patterns, not your one-off choices. We are what we consistently do. Not what we occasionally eat. 🏋️♂️ Missed Workouts? No Problem Sometimes life gets busy. You skip a session. Or two. Maybe your sleep is off or you’re low on energy. That’s okay. Progress doesn’t disappear overnight. What matters is that you don’t let one missed workout become a missed week, then a missed month. Return when you’re ready. Trust that the hard work you’ve already put in hasn’t vanished—it’s waiting for you. 🌱 Focus on Direction, Not Perfection Long-term success is about the trajectory, not perfection. Ask yourself: If yes—even just a little—you’re winning. 💬 Final Thoughts Your nutrition journey isn’t about quick fixes or rigid perfection. It’s about playing the long game. The small, positive choices you make daily will quietly stack up in your favour. And when life throws you a curveball? Don’t stress. One setback won’t undo the compound effect of hundreds of smart decisions. So eat well most of the time. Move often. Be kind to yourself. Stay consistent.Let time do its work. 🌟 “Success is the sum of small efforts, repeated day in and day out.” – Robert Collier
WINTER ATTENDANCE CHALLENGE Fight off the WINTER blues and stay on track through the colder months! Staying consistent now sets you up to feel strong, lean, and energised as we head into the warmer months. Training through winter builds not just physical fitness, but mental toughness – and your summer self will thank you for it! CHALLENGE DATES: 11 July – 31 August 3 sessions per week = You’re in the game! 5 sessions per week = 100% Attendance & bragging rights! We’ll be tracking weekly (be sure to book in via Mindbody), keeping it fun and motivating – and yes, there’ll be some awesome prizes up for grabs along the way Let’s lift the energy and keep the fire burning this winter. Who’s in?! Grab a motivation buddy and let’s keep each other moving forward — together we rise!
BRING A FRIEND SATURDAY
🎉 BRING A FRIEND SATURDAY – FREE CROSSFIT SESSION! 🏋️♀️ Ever wondered what CrossFit is all about? Come find out — no strings attached, no pressure, just fun! This Saturday, we’re opening our doors to friends, family, neighbours, and anyone curious about giving CrossFit a go. ✅ Free session✅ No experience needed✅ Supportive, judgment-free environment✅ All fitness levels welcome✅ Work out alongside our amazing community✅ Coached by experienced, friendly trainers 👯♀️ Bring your bestie, partner, workmate or sibling — it’s always more fun together.You’ll get a taste of what makes CrossFit so effective and empowering — without the intimidation. 📅 WHEN: Saturday 2nd August @ 7am📍 WHERE: Coastal CrossFit – Warana📝 WHAT TO BRING: Activewear, water, and a great attitude! 💥 You’ll move, sweat, laugh — and maybe surprise yourself with what you can do 💪Tag your workout buddy and let’s go!
Athlete of the month
We are excited to announce our athlete of the month is Josh. Since our Covid zoom sessions where his consistency was amazing we have seen Josh come back with more focus towards improving his overall health and fitness. Josh has maintained an average of 100% attendance (5 days per week), focused on his nutrition (joining Mark’s group sessions) quality of movement, working his weaknesses and challenging himself. This past couple of months we have witnessed Josh’s leaps and bounds in achievements, including big sets of strict pull-ups, quality kipping pull-ups, Toes to bar (multiple linked), Snatch & OHS technique and much more, all while maintaining his incredible air bike ability. These results don’t happen by chance but are are a direct result of the integration of all his positive inputs. Amazing efforts Josh- Keep it up!!! Josh will receive a gift pack including a treatment from Body Mechanics Myotherapy (thanks to Aden) https://www.facebook.com/bodymechanicsmyotherapy/a B-Fresh voucher and a chosen True product thanks to Maverick Strength and Conditioning Equipment. I asked Josh a few questions – read below to get to know Josh a little better. Could you tell us a bit about yourself?I’m originally from Yeppoon in Central Queensland where grew up on a farm before moving to Brisbane to start university. On a whim (because I had no idea what I wanted to do for my life), I studied Veterinary Science for 5 years at Gatton, and then worked as a Small Animal Veterinarian for 4 years. While I loved my job (especially cuddling puppies and kittens!) I realised that I was missing something from my career, and after some spinal surgery I was inspired to make a change to study human medicine. I was lucky enough to get into Griffith Medicine, and started studying at the Sunshine Coast University Hospital 2 years ago. Thats when I made the wonderful decision to join Coastal Crossfit and the rest is history! What made you start CrossFit?I suffered a serious disc herniation a few years ago after a gym accident, and after months of physiotherapy I consulted a neurosurgeon. He is an avid crossfitter and a strong believer of using crossfit as a way to relearn movement patterns and prevent reoccurence of spinal injuries; treating the cause, not just the symptom. I really enjoyed my rehab sessions (they have a crossfit gym in side the hospital!) And have stuck with it ever since. What is your most memorable CrossFit moment/s? Its hard to pinpoint a specific Crossfit moment, but for me I really enjoyed the last Team Challenge day. In general I love team and partner workouts where you get to work together and struggle through the pain as a team!What does Coastal CrossFit mean to you and how has it impacted you?As someone felt intimidated and avoided normal gyms in the past, it means a lot to me to have somewhere where there are friendly faces and a supportive vibe. I’ve made lots of new friends, and a newfound confidence which will carry across all aspects of my life. As someone who spends hours upon hours with my head in the books, its important for my sanity that I get out and use my body. I’ve learned to be more proud of myself and my achievements, and that Spice Girls is by far the best music you can work out to (as the 5.30am crew will know). (I am not sure about the best music comment but we will go with it to make you happy 🙂 What is something that most people don’t know about you?In school I was a massive Band Geek, and played the trombone but you wouldn’t want to hear me play now!