Join Danielle for at 7am or 8am.
The Saliba’s will be away for the weekend so Chloe’s Cafe will be closed tomorrow. We apologies for any inconvenience.
30 Rounds for time:
1 Bar Muscle-up
2 Burpee Box Jump overs 24″/20″
3 Front Squats 60/40kg
*30 minute time cap.
Photo: Shout out to this strong, beautiful lady – Tilly. Taking on the Open for the first time and hitting multiple PBs. Once again thank you @GrantWilliamsPhoto for the epic photos. xoxo
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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.
We hear a lot of comments within our gym (either directly or indirectly) about the volume of strength work we do so I thought I might list some things to consider before you make a (possibly ill informed) decision on how much is too much. 1. The volume, variety and frequency of exercises we perform in our gym is purely dictated by average cross section of abilities within our membership. The large majority of our members have not performed any useful strength work prior to CrossFit yet most have done at least some cardio. If we start to become inundated with new members that are already strong you can expect to see a different bias – I wouldn’t hold my breath. 2. It’s easy to lump anything that involves a barbell or dumbbell as simply strength work. This is a simplistic view point. For the large majority of our membership the Olympic lifting we program is far more focused on developing flexibility/mobility, coordination and speed. It’s not until you have developed these skills to a sufficient level that you could consider Olympic lifting as strength work – until that point, consider it Yoga with a barbell. 3. The person who wants to be fit (as defined by CrossFit) should approach their training with an open mind and be happy to perform any activity that will cause a positive outcome towards their overall fitness. This requires you to trust in our knowledge of training and agree with CrossFit’s definition of fitness. If you don’t, then you are probably in the wrong place. 3. Strength development takes a long time and requires patience, consistency, the ability to retain information. It’s easy to discount (either consciously or subconsciously) the importance of something that takes a lot effort and somehow I don’t think that it’s a coincidence that the thing that requires the most work to achieve is often seen as the least important. 4. Strong people never have an issue with the frequency of strength training. 5. Results speak for themselves – the strongest people in our gym are at the top of the results on our white board on a daily basis regardless of whether it’s a cardio or strength focus. We are always available to discuss the facts on our training approach and hope that you would give us the chance to do this before you make your own judgement on what’s important or not in the development of your fitness.
