*Happy 8th Birthday to Chloe Saliba!
Every 5 minutes for 5 rounds:
Run 400m
15 Shoulder to Overhead 50/35g
50 Double-unders
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IN-BOX OPEN PLAN
CrossFit Open time is here!!! This is our favourite time of the year and we need you to make it the best it can be. If you are still wondering whether the CrossFit Open is for you, the answer is ….. YES!!!!!! If you know someone who hasn’t signed up, be sure to hassle them as we don’t want any of you to miss out.What are you waiting for? Get on and REGISTER NOW.Want to know more check out https://games.crossfit.com/ HOW TO PLAY THE GAME!!The HOW?All registered athletes have been allocated to a team. Now it is time to work together have fun & get some banter happening. Individuals/Teams will earn points each week by:1. Participating (1 point per participant),2. Top three winners in Open division and Masters 50+ (1st – 3 points) (2nd -2 points) (3rd – 1 Point),3. Spirit (3 points) (by member vote)4. Best dressed (3 points) (by member vote). We will have a weekly and running IN-HOUSE SCORE CARDS.The Team with the highest TALLY after 3 weeks WINS!!! FURTHER DETAILS: Important: It is each individual athletes responsibility to ensure they have watched the demonstration video and understand movement standards prior to completing the WOD.Your opportunities to do the open workouts are as follows: Saturday – 7:00am-9:00am (ish)If you can make it, this is the session to come too. The atmosphere of the mornings is awesome and the more people the better. We will need judges, counters & supporters so bring your families and friends to cheer you on. Don’t forget Pom Pom, signs, etc anything to help everyone get through.This session will start with a briefing at 7:00am (compulsory to attend for registered athletes) followed by as many heats as necessary to get through the number of athletes in attendance. Remember we can not do this alone, we need you to assist in counting, judging etc. so stick around even after you have completed you WOD.*Please note that if you are not signed up for the open you are still more than welcome to attend and treat this workout like a normal WOD. Monday– All sessionsAll sessions on Monday will be running the CrossFit Open workout. Aim to partner up to ensure you have a counter/judge if you are formally competing. If not, treat it like a normal workout (no need for a judge). Feel free to come and support throughout these sessions – the more the merrier.If you have already completed the workout on Saturday and do not wish to do it again, we will provide you with an alternative on this day. Breakfast – Chloe’s Cafe will be Open and serving coffee, brekkie wraps and sweets. For catering purposes PRE-ORDERS are greatly appreciated (please order to ensure you don’t miss out). Get FIRED UP!!! Let’s have fun and let the Games begin……. TEAM CAPTAIN ANNOUNCEMENT: We have 4 awesome Captains to lead you through the competition-Nicole (co-captain – Cal) – NET NINJASCaitlin (co-captain – Chloe) – WODrobe malfunctionPaula (co-captain – Grant) – The KipstersAsh (co-captain – Amie) – WOD Warriors Our Teams for 2025 It isn’t too late- You have until Monday the 3rd March to join the fun!!SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs).
CrossFit KIDS – Term info
We are excited to be expanding our Coastal CrossFit KIDS/TEEN program. TUESDAY & THURSDAY 3:30-4:15pm (Ages 5-13)WEDNESDAY 3:30-4:15pm (Ages 10+) – Note: Ages 10+ can also attend Tuesday & Thursday sessions. About our KIDS/TEEN Program: Our Coastal CrossFit Kids Program is designed to inspire a lifelong love of fitness while building strong, confident, and capable young athletes. We offer two tailored programs: Benefits of CrossFit for Kids: Each session is programmed to suit all abilities, ensuring every child is challenged while having fun. Whether they’re just starting their fitness journey or looking to take it to the next level, Coastal CrossFit Kids is the perfect place to grow, learn, and thrive.
Live Life the Way You Want to Be Remembered
A profound idea from a five-minute TED Talk by David Brooks (watch here) sparked a shift in how I think about life’s priorities. It introduced the concept of Resume Goals and Eulogy Goals—two distinct ways of defining success and fulfillment. Building on my previous article, Lifestyle Millionaire, which advocates for a balanced approach to life—physical health, mental and emotional well-being, relationships, financial freedom, self-improvement, quality nutrition, and leisure—this framework challenges us to consider not just what we achieve but how we are remembered. The Two Types of Goals Resume Goals These goals focus on external achievements: the skills you acquire, the accolades you earn, and the milestones you reach in your career. They’re the accomplishments that look impressive on paper but don’t necessarily define the essence of who you are. Eulogy Goals Eulogy goals reflect your inner character—the traits and values people celebrate when your life is remembered. They emphasize qualities like kindness, honesty, courage, and the positive impact you have on others. While both types of goals play a role in life, eulogy goals hold deeper significance because they shape the legacy you leave behind. Why Eulogy Goals Matter Dr. Seuss eloquently captured the essence of eulogy goals when he said:“To the world you may be one person; but to one person you may be the world.” This quote highlights the profound importance of how we touch others’ lives. Eulogy goals aren’t about fame or fortune—they’re about the love, kindness, and integrity that leave a lasting impact. While resume goals focus on building a life of external success, eulogy goals emphasize building a life of meaning and connection. They’re embodied in the moments when you go out of your way to help someone, show empathy, or stand by your values even when it’s difficult. Living with Eulogy Goals in Mind To align your life with eulogy goals, reflect on these questions: Living with eulogy goals means prioritizing relationships over recognition, integrity over ambition, and purpose over productivity. It’s about striving to be the kind of person whose legacy is defined not by what they achieved but by how they made others feel. A Legacy Worth Remembering In a world that often prioritizes resume goals, embracing eulogy goals takes courage. It’s a deliberate choice to live authentically, guided by the qualities that matter most. By focusing on your eulogy goals, you create a life that leaves a profound and lasting impact—one that truly honors the person you aspire to be. I am incredibly grateful to be part of a community that lifts each other up, challenges us to lead our best lives, and inspires us to become the best versions of ourselves. Together, we can create legacies worth cherishing.
CrossFit Journey reflection
CrossFit journey reflection- Marie Saliba As an affiliate owner and coach I am asked quite often how our CrossFit journey started. This article will aim to articulate my journey- the how, the why and the impact it has had on myself and my family and why I love what we do day in and day out. Over 15 years ago Chris and I started Coastal CrossFit, and what a journey it has been. Far from being a sporty kid, I would always place 4th at school sports. It was during my 11 years in the Air Force that I developed a love of training. I wasn’t great at any sporting endeavors but I enjoyed challenging myself and the military fitness kept me “fit”. After having our first child (Chloe) Chris (my husband) and I moved back to our home town in the Sunshine Coast, with our daughter Chloe being 1 year and our son Jesse on the way soon after. After leaving the security of the AirForce Chris and I started renovating properties and at the same time started a Fitness Bootcamp in Beerwah & Kawana. Life was definitely busy with a young baby, renovating houses and running a business. At this stage we had a fully decked out home gym with the bells and whistles. However the lack of time meant we couldn’t spend hours in the gym so we had to learn to condense training into a short time block. This is the first time Chris introduced me to CrossFit (although I didn’t know that was what we were doing). Strength/cardio combined in short sessions (most under 20 minutes). Over a couple of months we were both experiencing improvements in all areas of fitness. What/how? – it didn’t make sense until we stumbled across one of the best articles ever written by Greg Glassman “What is Fitness” (CrossFit journal article). Little did we know that reading this article would change the trajectory of our lives forever…. It was a humbling experience for both of us. Who would have thought defining FITNESS could have such an effect? We had to take a step back and relearn everything we thought we knew about fitness. And this was just the start of our journey…The urge to help others and share ‘the secret’ saw us start Coastal CrossFit in March 2009. We asked our Bootcamp clients to take a leap of faith and train CrossFit with us for a month and if they liked it – stay, and if they didn’t, no hard feelings. We are eternally grateful to have our very first Bootcamp clients (who have become family) still train with us today. It is on reflection that I realize the things that drew us to CrossFit originally are the same things that have kept us in business and loving the journey. Why do I train?I hadn’t really given thought to why I trained, but it was to improve the quality of my day to day life. To have confidence in my ability to turn my hand to any given task I chose. So why was my (and most peoples) training so far from this – Specific strength days, cardio days, isolation movements, etc. This was not in line with what I was needing and yet I didn’t question it. “What is Fitness” created my new perspective. Functional movement- Amazing things happen when you start using your body as a whole and learning to move properly. Starting with bodyweight movements then adding more complex movements and weight as movement quality allows. My body responded – improvements in all aspects of fitness, my run times, strength, flexibility, stamina. I felt and looked the best I ever did. Simplicity-The no gimmick approach of CrossFit “Give me a barbell and somewhere to hang and we can create some of the fittest humans”. We sold off all of our fancy equipment, bought olympic barbells and Chris built pull-up bars and squat racks. I love the old school feel of CrossFit gyms – everything you need to get fit, no lace and frills. No ego-I thought I was fit, until I didn’t. If you asked me I would have said with confidence I had 10 strict pull-ups, until Chris held me to CrossFit standard of movement (not half reps) which left me with a total of ZERO.Many athletes are humbled and are then faced with the choice – work hard to improve or walk away and pretend it doesn’t matter (don’t train CrossFit). Realizing there are things you are good at and a list of things you need to work at – there are no shortcuts and moving with standards takes effort.I am proud that many of our athletes can do many things that most people can’t, simply because they are prepared to work hard. Achievement/Time horizon –Realizing I am training for me and my quality of life (now and into the future)I have achieved more in CrossFit than I ever thought possible and the best part is that it doesn’t end. The reward of challenging yourself and achieving your goals one step at a time, putting in the work now and for 50 years in the future.I want to lead an active life right to my end and I know this is the preparation time. Community-Through CrossFit I have met my best friends. There is unspoken understanding in our achievements and unwavering support for one another. Despite our individual abilities I have the best cheer squad a girl could ask for, and will cheer as loud as anyone for my crew. Many of our crew have watched my children grow from babies and vice versa. It takes a village to raise children and our village is strong. Family –What I am most proud of is the legacy we are creating for our children. Growing up in a positive environment, challenging themselves physically and mentally, leading quality healthy lives, surrounded by a loving community.My kids have learnt that they can achieve anything through hard work, discipline and dedication. I…