*Today is bring a friend day. This workout is easily modified to suit all abilities, so don’t hesitate to bring your friend along. Ideally, please tell your friend to come along 10-15 min. early so we can have a quick chat to find out a bit about their training history.
Three rounds for reps:
Min. 1: Toes to Bar/Toes to Kettlebell
Min. 2: Push-ups
Min. 3: Box Step Over 20/15kg @ 20″
Min. 4: Pull-ups/Ring Rows
Min. 5: Burpees
Min. 6: Rest
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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.
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.
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.
This time around for Athlete Spotlight we’re sure you’ll enjoy getting to know a bit more about our feature athlete – Chris Thomas. Chris joined the Coastal Crew in May 2014 and has become a positive inspiration within the gym. Chris’s positive attitude, dedication and willingness to give everything his best has resulted in rapid increase in abilities and confidence within the gym. Recently Chris established a 102.5kg personal best Back Squat which is a huge achievement considering Squats were his nemesis early on. Congratulations Chris- We look forward to seeing what else you will achieve in the coming months and years. 1. Tell us a bit about yourself – age, occupation, where did you grow up, interest, etc. My name is Chris Thomas, I’m 30 years old. I currently work in the actuarial department at Youi insurance and have been there for the past 3 years. I currently manage a team of 4 people and we are responsible for looking after the reporting and data used across the whole company. I’m eldest by nearly 7 years of three kids, with a younger brother and sister. I grew up living in the southern suburbs of Sydney, and moved up to the coast a few years after the rest of my family had once I had finished my university studies. I’ve spent a big chunk of my life on a golf course and look for any opportunity to get out for a hit. My whole family plays golf, so there is a bit of competition between us, especially between myself and my brother as we play off very similar handicaps. 2. How long have you been training at Coastal CrossFit? I’ve been training at Coastal CrossFit for just over a year. 3. What was your training back ground and what/who got you into CrossFit? Up until about 5 years ago, I hadn’t really ever done training. I was a bigger guy living in denial about how big I actually was. At my peak, I was at 112 kg’s, however didn’t really think I was that big. Now I look back at old photos and realise how wrong I was. The comparison between my old and new license is ridiculous, and looks like two different people. I started training at a local gym with some guys from work and also made some dietary changes. Over time, I dropped to just under 100 kg’s. However with time my motivation faded, especially when I wasn’t seeing any real results, I had plateaued in a big way. I was training with a PT, and doing my own work, but wasn’t seeing any improvements, it was time for something new. I had heard of CrossFit through the CrossFit Games and also from some guys at work. After a lot of convincing from Michael Carey and Sam Carlson, I finally decided to give it a go. Now a year later, I’m well and truly hooked and have seen some massive gains in all areas. I’m currently under 90 kgs, which is the first time since I was a teenager, it was a scary realisation to know I was lighter when I turned 30 then what I was when I turned 20! 4. Do you remember your initial perception and first impression of CrossFit? Has that changed? My initial perception of CrossFit was that you had to already have a strong fitness background to even bother thinking about doing. Looking back, I don’t think I could’ve been more wrong. All workouts can be scaled/modified to your own level of fitness. While at first this was a little intimidating as most of the girls at the box were doing heavier weights, lots more reps then me, I quickly realised I wasn’t competing against them. I was only competing against myself, and trying to improve my own fitness/strength. Having a small group with trainers who are always there to provide advice and guidance on technique has been a massive plus. I had heard about the amount of motivation that fellow athletes/members provide during workouts and it has been one of the main reasons that I’ve enjoyed my CrossFit journey so far. 5. You recently traveled and did a big trek. Can you tell us about your trip; what you did, how you went and what role your CrossFit training has played in the preparation for this? At the end of last year I did the Inca Trail to Machu Picchu which is a 4 day trek at altitudes ranging from 2500-4200 meters above sea level. Whilst it isn’t the longest trek around, the altitude difference has a massive effect on things you would normally be able to do without thinking. The fitness I had gained from CrossFit played a massive part in being able to tackle this challenge, especially given the effects of the altitude had on my ability to push on, despite my lungs screaming at me to stop. The thing that sticks with me the most was when we were approaching the highest altitude, and how hard it was to climb the last few hundred meters. The entire time I kept going back to some of the workouts which I thought were going to break me as motivation to prove to myself I could push through it. The fitness and ability to push myself I had gotten through CrossFit, meant that I was able to enjoy the entire experience a lot more. Rather than been in last group to arrive at camp each day, I was generally in the lead groups and was easily able to keep up with them, without any issue. There were some people in our group who didn’t enjoy the trek much, as they had very much underestimated the fitness required, and how much the lack of oxygen would impact them. 6. What goals do you have for your future training (short, medium and long term). Any more treks? The thing with CrossFit (or any fitness program really), is that once you realise…
