For time:
20 Front Squats 80/55kg
150 Double-unders
40 Ball Slam 20/12kg
20 Front Squats
40 Ball Slam 20/12kg
150 Double-unders
20 Front Squats
*Front squats are from the ground – as a guide, have the ability to do the 1st set in 2 efforts eg. 12/8.
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COASTAL IN-BOX OPEN – LET’S HIT THIS TOGETHER!!!We make the CrossFit Open our own with Coastal IN-BOX OPEN- our community comes together for 3 weeks of competition, fun & community. You don’t want to miss it!! What is the CrossFit OPEN? 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 SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs). Read below to learn more… Our goal at Coastal CrossFit Queensland is to educate and inspire you to become the best version of yourself. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plan. Heck, watching your teammates GO is inspiring!!!Every year, CrossFit HQ runs an event called “The CrossFit Open” (Be sure to read the link if you don’t know about it). Doing the Open our way…The goal of our IN-BOX OPEN is community participation-help one another push that little bit extra, have some fun and achieve together. Add in some light hearted banter and a party at the end – what more could you want?? For the past few years we have done the Open our way and have the best time doing it!!!For many of our members we’re not interested in finding out how fast you can exercise against 400,000 other people worldwide. We ARE interested in helping you push to new levels in fitness, level up your life, and get high fives from our Coastal family. Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so!! SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs). COASTAL IN-BOX OPEN.The HOW?All registered athletes will be allocated to a team.Date – Friday 14 Feb – 4pm Registration will happen between now and February 14th. We want everyone participating. On Draft morning we will get together in person or join us on Facebook to watch your name be pulled from a hat. Unlike school, EVERYONE GETS PICKED. Then the Captains work hard to get you on board for the ride!! We want you to sign up this year; are you really going to say no to our awesome team captains? I don’t think so!!! BASIC RUNDOWNWe will complete one workout each week for three weeks (WOD released by CrossFit HQ). Workout times –WOD 25.1: Saturday 1st March & Monday 3rd March (all sessions)WOD 25.2: Saturday 8th March & Monday 10th March (all sessions)WOD 25.3: Saturday 15th March & Monday 17th March (all sessions) End of OPEN Party – Saturday 22nd March REGISTRATION – CROSSFIT OPENYou can also sign up for the Open the CrossFit Games Site to check your rank worldwide. Please note# This is a separate registration. HOPEFULLY WE HAVE CONVINCED YOU TO SIGNED UP….. NOW LET’S HAVE SOME FUN!!!
Introduction to Holistic Goal Setting for 2025 As we step into a new year, it’s the perfect time to set meaningful goals that encompass all aspects of life. Holistic goal setting ensures that you’re not just chasing achievements in one area but creating a well-rounded plan for personal growth, health, and happiness. In 2025, let’s focus on four key areas to create a balanced approach to success: Key Areas for Holistic Goals A Simplified Approach to Goal Setting To make the process approachable, focus on three levels of goals: Tips for Success Your Path to a Fulfilling 2025 By setting intentional, balanced goals, you can make 2025 a year of meaningful progress and growth. Whether it’s improving your fitness, building stronger relationships, or advancing in your career, this holistic approach ensures that every area of your life thrives. Publicly sharing your goals will allow our community to assist in keeping you accountable and working towards fulfilling your goals. I encourage everyone to share their goals in comments. We will be hosting an evening shortly to share/provide support in helping us work towards achieving our goals (date to be announced shortly). Here’s to a year of growth, resilience, and success! 🌟
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.
Welcome back to, what will be a semi regular feature on our site – Athlete Spotlight (Yes, it has been a long while). Athlete Spotlight is a chance to highlight Coastal CrossFit athletes who have demonstrated admirable character traits – they may have been picked for their athletic prowess, their great attitude or teamwork or someone who has made an inspiring lifestyle change through CrossFit. We hope you enjoy this new feature! The first athlete in the Athlete Spotlight is Claudio Cellie. Claudio is this editions choice for his commitment and dedication to his training & nutrition. Although Claudio has trained with us since March 2017 many of you would not realize that Claudio is currently finishing his final year of high school. While juggling his studies, helping out with the family business (Baci Gelato Caffe, at Caloundra), maintaining a part time job, and his own side project of promotional video’s for local businesses, Claudio continues to be consistent in his training generally 3-5 times per week riding to the box most afternoons. Claudio consistently shows maturity and discipline beyond his years through training and social interaction. Despite injury he is always looking for ways to improve through improvement of technique aiming to be better in all facets of health and fitness. We have been immensely impressed by Claudio in the short time we have known him and look forward to seeing him continue to progress in CrossFit and life. We hope you enjoy getting to know Claudio. · Many would be surprised to hear you are in your final year at school as you come across as older due to your maturity and possibly your height. You and your family have traveled a lot and you have been lucky enough to have some great experiences which I am sure has made you the young man you are today. Tell us a bit about yourself, your experience to date and how you and your family came to live on the Sunshine Coast and you came to train with us at Coastal CrossFit. I was born and lived in Italy for six years as my father is Italian and my mother is Hungarian. We eventually moved out to Dubai in the United Arab Emirates for nine years which is where I started my competitive swimming. Throughout my swimming ‘career’ I have come across and trained with multiple Olympic athletes and coaches who have all allowed me to start racing at international competitions. Eventually I have gotten black line fever so I decided to start doing open water competitions just to change things up a bit. My mum’s strong passion for running and my abilities in the water have all slowly led me towards Triathlon, which was an up and coming sport in Dubai. I fell in love with the sport instantly and still am till this day. I have once again had an amazing opportunity to meet and train with Australian Ironman Champion Chris McCormack and the Brownlee Brothers who have all helped me expand my knowledge of the sport. In 2014, my family and I have travelled across the world to Australia as we wanted to begin a new chapter in a less chaotic city and have a beach in the backyard, while still continuing Triathlon. Along the way other team members have introduced me to cycling events which I have taken part of every once in a while, as a hobby and to put my cycling race skills on the line for my Triathlon events. Throughout that journey I have started to realise that I had great cardio but very little physical strength which was a weakness that I definitely wanted to improve on. However, I wasn’t a fan of going to gyms and lifting dumbbells on my own so very luckily with a lot of scavenging through the internet I have come across Coastal CrossFit Queensland. Like any other sport that I have done it took me a while to integrate but once I started seeing results in performance and most importantly in technique it has become addictive. Both Marie and Chris Saliba (Coaches) have taken an amazing amount of time to teach me everything they know all the way from technique of movements, sports phycology and nutrition. They have also had an amazing amount of patience with me throughout injuries and most importantly with my study schedule, which is something that I haven’t experienced from other coaches before. · What is your favourite movie? My favourite movie is The Wolf of Wall Street. · You have many hidden talents- tell us a bit about your passions. Apart from sports I enjoy being creative and productive at the same time. I have a growing passion for film where I utilize my self-taught skills to create short films for personal adventures and promotions of local businesses. Claudio is currently working on a promotional video for “Maverick” keep an eye out for this one. · What is your favourite and worse workout why? My favourite workout so far has been anything with the big 3km run loop which was: In 30 minutes: Run Loop (3km approx.) then… AMRAP in remaining time of: 5 Pull-ups 10 Sit-ups 30 Double-unders This of course is because running is one of my strengths and it gives me a big advantage over the other athletes during this workout. My least favourite workout so far has been: Five rounds, each for time of: Row 400m 15 Burpees (over the rower) *Rest as necessary between rounds. This is one of the very few workouts, if not only that I dread seeing on the board as every rep is a physical and mental battle and each round gets harder while still needing to hold your pace to achieve the best overall time possible. · You are currently working out your career path following school. What are you planning on doing and where do you see yourself in the future? I am currently focusing on my last year of High School which will…
