A. Three rounds (not for time):
10 sec. HS Hold (nose to wall)
15 sec. Active Hang
10 Superman Raises
20 sec. Hollow Hold
B. Hang Power Clean + Hang Clean
*10 sets to practice/build up in weight.
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Welcome Chloe Saliba KIDS/TEEN Coach
We are beyond excited to welcome Chloe Saliba to our CrossFit Kids & Teens Coaching Team! Chloe’s CrossFit journey began at the age of 5, and since then, she has dedicated herself to refining her fitness, skills, and strength. Her hard work and passion have led her to extraordinary accomplishments, including competing in the Teen CrossFit Games in 2024, the Olympic Weightlifting World Championships in 2023, and proudly representing at the Commonwealth and Oceania Weightlifting Championships in 2023 and 2024. Chloe’s love for CrossFit extends far beyond competition. She is deeply committed to helping athletes of all levels—whether they’re just starting or striving for advanced goals—embrace health, fitness, and functional movement. She believes in CrossFit as a tool for enhancing quality of life, building confidence, and promoting longevity. Chloe’s positive energy and dedication to empowering others make her a fantastic addition to our coaching team. Whether you’re new to training or a seasoned athlete, Chloe is ready to inspire and guide you on your fitness journey. Welcome to the team, Chloe! We can’t wait to see the incredible impact you’ll bring to our community.
New KIDS Program
We are excited to be expanding our Coastal CrossFit KIDS/TEEN program and would love your input regarding our timetable and attendance – Please complete our form here. 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.
14.5 Tips & Stretegy
General: I did a few quick calculations when 14.5 was announced to work out the theoretical fastest time. I allowed 2 seconds per thruster (84 x 2 = 168 seconds) and 3 seconds per burpee (84 x 3 = 252 seconds) – this equates to 420 seconds or 7 minutes. This of course doesn’t take into account transition times or breaks in sets but it works well to estimate a fast theoretical time and furthermore proves how outstanding these top athletes are. Why does this matter for you? 2 seconds per Thruster and 3 seconds per burpee is not unachievable, but where I think a lot of people will go wrong in this workout is that they will try to get a fast time by speeding up the movements rather than resting less. I’m sure you’ve all seen videos of a fast Fran – the athletes never look to be moving fast – they just don’t rest or break sets. If you try to speed up these movements even by a small margin they will bight you and you will lose any advantage of fast reps many times over in forced rest breaks. Pull back on the effort in the movements by 10-20% to rest less. It’s a tried and proven plan. Thrusters: The goal with the thrusters is steady and unbroken. You don’t need to slow your thrusters down too much to make a really big difference with energy expenditure. This will make a big difference over this volume of work and could save a few unnecessary dumps and allow you to chip through the burpees more consistently. Remember this is not Fran and you have a lot more work to do after the first set of 21, so don’t get caught up in the excitement and try to set the fastest time for 21 thrusters only to find yourself in a hole that you can’t climb out of. Personally, whenever I am doing thrusters in a workout I like to warm up to a weight that is a good chunk heavier than what is prescribed, even for just a few reps. I also like to spend a few seconds in the critical positions (bottom of the squat and overhead) with the extra weight on board. This helps to achieve efficient positions and loosen up any areas that might hamper your performance during the workout. Shoes are a personal choice here – I would suggest weightlifting shoes for people who find this load heavy (for this many reps) as well as athletes who have a lot of forward inclination in the squat. Doing bar facing burpees in weightlifting shoes sucks but they will still represent a bigger advantage in the thrusters for people with strength/mobility issues, than they are a disadvantage in the burpee. Finally, take a leaf out of Froning’s book and pause momentarily at the top of the thrusters. The correct overhead position allows you to support the weight on the skeletal structure and takes some of the work off the muscular and cardiovascular systems. Granted this deload is only for a moment but multiplied over each rep of the workout it certainly adds up. Check out our Thruster tutorial video at the end of the post. Burpees: I would avoid going out hard in the burpees – try to save a bit of gas for the second half of the workout. If you go out too hard it’s either going to result in forced breaks in the thrusters and/or rest breaks during the burpees. Once again you don’t have to slow your pace too much to make a considerable difference to the sustainability of this movement which should allow you to keep moving. To be more specific I suggest that you drop from the standing position and rebound quickly from the ground in the burpee but then break the step to and jump over the bar into a bit more of a mechanical action to allow a few good breaths of air during each rep. Save the big, turning the air style jumps for the last few rounds if and when you have the energy to do them. Check out our Burpee tutorial video below.