A. Strict Pull-up: 5-7 sets x max. reps.
B. Four rounds for time of:
30 Russian Swings 24/16kg
60 second plank
*Sets must be unbroken to count.
Photo: So proud of Davina who has been working hard on improving her squat.
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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).
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.
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.
The crew at Coastal CrossFit are excited to announce the addition of a new service for 2015 – Coastal CrossFit Online. We realise that there are lots of CrossFitters out there who have access to their own equipment that may not be able to afford or justify the expense of a full time CrossFit membership. While we love the grass roots approach (this is where we started) we also realise that athletes in this situation often don’t progress as well as they could as they don’t have the guidance of a structured program and the feedback of an expert coach. To fill that void we have created Coastal CrossFit Online. How does it work? There are two levels of programming available through Coastal CrossFit online – GPP (general physical preparation) and Competition. Once you have chosen which level of programming you will receive your weekly training (via Google Docs) with guidance on strategy and scaling. You will be expected to fill this out in detail so that we can monitor and give written feedback on your progress (monthly). Additionally, and what we believe is the most valuable feature of this service, you are entitled to receive feedback on 10 videos per month (via email, Facebook or YouTube) where we will give you specific feedback on areas you need to work on such as the Olympic lifts and gymnastic movements. Why would I pay for this service when there are already numerous freely available programs to follow? The big difference is that we provide written and video feedback on your progress. You could be following the “best” freely available program in the world but if you don’t have someone to give you advice on strategy and to identify faults in your movement, you’re only Who provides the programming and feedback for Coastal CrossFit Online? Chris Saliba – 3 time CrossFit Games Australian Regional competitor (2010, 2011, 2012), 2013 Queensland Weightlifting Champion (under 69kg) and ex Royal Australian Airforce Physical Training Instructor is in charge of providing your programming, guidance on strategy and scaling and detailed feedback on your video submissions. Chris has been CrossFitting since 2007 and has programmed and coached himself to successes mentioned above. In addition to his competition experience Chris is a level 2 CrossFit Trainer along with having completed CrossFit Gymnastics, CrossFit Olympic Weightlifting, CrossFit Football the Level 1 AWF Weightlifting Coaching Course and various other courses and training camps related to CrossFit. How much does it Cost? The fee for Coastal CrossFit Online is $50.00 per month. This is extremely cost effective when you consider the time and effort that we take in responding to your video submissions each month. If you submit the 10 videos per month that you are entitled to, you are literally paying just a couple of dollars per submissions to receive feedback from an expert coach. This works out to be a fraction of the cost of a personal trainer or a full time CrossFit membership but with comparable results. How do I get started? Simply shoot us an email (info@coastalcrossfit.com.au) to let us know you want to get started and we’ll be in contact.
