Hang Power Clean 30-20-10-5 reps.
*Each set is for load.
*Rest as necessary between sets.
*Don’t be a cherry picker!
Optional:
Tabata Burpees
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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.
6 reasons to sign up for the Open
In case you’ve been living under a CrossFit rock, the CrossFit Open is just around the corner and it is time to register. Click Here to Register. CrossFit Open Dates: 21stFeb-25thMarch2019 In case you are hesitant here are some reasons you should sign up: 1. The five weeks of the Open is the greatest community building activity on our yearly calendar. Each week everyone is in the gym giving it their all with the support of everyone around them. You will get to know people better and you will get to put names to faces from the whiteboard. The more people that are involved the more of an atmosphere it creates. If you can shout, clap and cheer then we want you there! 2. Your training will improve before and after the Open. Just by signing up, you will subconsciously start to take your training more seriously and you will improve more rapidly. Each year we see people perform things during the Open (often multiple times) that they have never done once in training and these achievements will make you realise what you are capable of for your future training. 3. We need your help. Running the weekly sessions for the open is a rather large task and it takes more than just us. We need people to count and judge reps as well as to help set-up and pack up each week. As they say, many hands make light work. 4. You’re going to do the WOD’s in our weekly programming anyway so you may as well sign up and get a rank that you can compare to next year. Don’t give the old “I’m not any good excuse” – if winning is the only reason to do the open, then there are about 300,000 people who missed the point last year. 5. You need to be part of the Open (participating or supporting) to come to the after-party! We always have a ball getting together over a few beverages after the Open is over. 6. Do it for us (your trainers). Each year the five weeks of the Open means us spending a good deal of our weekend in the gym. We don’t ask for anything extra for the effort other than the reward of seeing maximum participation from our members.