*Click the video for some squatting motivation.
A. 10RM Overhead Squat (15 min)
B. Five rounds for time of:
20 Goblet Squat 24/16kg
20 KB Swings 24/16kg
*Perform 10 Burpees each time you put the KB down.
*15 min cut off.
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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.
Please find the festive timetable below.I am hoping that this timetable will provide times to allow everyone to continue to train over the festive season.Note: Each session will be both the WOD, and Open Gym.WOD: Commences at the start of each time I.e. 6:30am & 4:30pm. OPEN GYM: You can come in anytime throughout the hour and half time slot. Come for 20minutes or the full time. This is a flexible session to encourage everyone to maintain consistent training over this time. Please note: There will be no PM sessions on the 27th December.
What a great morning!!! A huge thank you to all that attended our breakfast and for all of you that couldn’t be there but provided support. We couldn’t have pulled this off without the assistance of our amazing community- Special mention of Paula Waters, Angela Isackson, Aden Chandler and Shane Fenneck. Sara loved the morning and was definitely feeling the love and support. As a community we raised over $2000 which will definitely assist with treatments and many other things over the coming months. Thank you to each and everyone of you. Remember: Feel them on the 1st and book in for your mammogram. Special thank you to all of the businesses and individuals that donated to the day. All’ Antica Aden Body Mechanics Myotherapy – 1 hour massageRadhika Body Mechanics Myotherapy – 1 hour massage Virg – 1 hour Massage Mob:0418799806 Jimmy’s Catering Swain Family Meats Warana– Gorilla Health – Deb McGrath (Coastal CrossFit Member) Coastal CrossFit – LIFEAID Beverage Co. – Project PARGO – Mel Jones (Friend of Coastal CrossFit) True Protein Nina and Brad (Coastal CrossFit Members) Kelly & Ray (Coastal CrossFit member) First Fruit Shed Warana Mykies by the Bay Choice Discount Variety Store- Kawana Bakers Delight Currimundi Event details below: Please do not attend if you display any COVID Symptoms – Cough, fever, sore throat, fatigue or shortness of breath. FOR SMOOTH RUNNING OF THE MORNING PLEASE READ ALL DETAILS BELOW: Come and join us!! This is a community event to get us together for a great morning of socializing and support for our community and also to spread awareness as to how close to home Breast Cancer is. This event is designed to provide community awareness of the prevalence of Breast Cancer and to honor and pay tribute to both our current and survivors of Breast Cancer within our Coastal CrossFit community (Sara, Nikki, Paula and Alexis). The funds raised will be given to Sara (our good friend and Coastal CrossFit member) who has recently been diagnosed with breast cancer to assist financially throughout this time. Details:Date: Sunday 1st November (LOCK IT IN!!) COVID REGISTRATION FORM – PLEASE FILL THIS IN ONLINE ASAPPlease note: Unless arranged earlier we ask no additional children to attend. Time: 8:00-10:00amWhat: Picnic breakfast in the Park (next to Mykies by the Bay)Cost: $20 Adults (Includes breakfast, and a raffle ticket). Kids $10 (no raffle ticket) . Please bring cash on the day. Additional raffle tickets can be purchased on theWhat to bring: A picnic blanket and wear something pink!! PLEASE SUPPORT LOCALS who SUPPORT US!!We have had many local business come on board to help support this event. No hesitation from these businesses and we can not thankyou enough.Thank you to Swains Family Meats – Warana for sharing the cost of sausages and bacon (and supplying a meat tray for the raffle).Choice Discount Variety Store- Kawana for sharing the cost of balloons. The First Fruit Shed (Warana Markets)- Fruit and vegetable boxBakers Delight Currimundi – donating bread and bread rolls for the day. RAFFLE:All attendees will receive a raffle ticket with tickets being drawn by Sara on the morning of the breakfast. Additional raffle tickets can be purchased $5 each. If you are not there Sara will pick a prize for you. THANKYOUWe are surrounded by wonderful community and this has never been more relevant to me – feeling the love!!! We have had numerous businesses contact us to show support for Sara. A huge thank you to the following business that have supported our community and contributed to our prize pool (and those to come). For businesses that wish to contribute please contact Marie- number below). Check back here for updates on Prizes- PRIZES:Prizes will be selected by the winner as they are drawn. All’ AnticaAll’ Antica $100 Gift voucher (Thanks Helen & Shane who contacted me to offer support). Best Pizza’s ever!!! Body Mechanics Myotheraphy– Aden Body Mechanics Myotherapy – 1 hour massageRadhika Body Mechanics Myotherapy – 1 hour massage Virg – 1 hour Massage Mob:0418799806 Jimmy’s Catering – $50 Gift voucher + an awesome Jimmy’s truckers hat. Swain Family Meats Warana– 2 x Meat Tray (2 prizes) Gorilla Health – Prize TBA Deb McGrath (Coastal CrossFit Member) – NutriBullet 900series Coastal CrossFit – 4 weeks of training (current members) (Induction & 2 weeks of training for new members. LIFEAID Beverage Co. – 2 x cases of FITAID Zero (2 X prizes) @fittrendzaus @fitaidaus Project PARGO – Cup and Bottle pack Make up & perfume gift pack (Clinique, Napoleon – donated by Mel Jones (thank you Mel for your generous contribution). True Protein pack- WPC, shaker, water bottle, protein bars x 2, Sample Protein powders. Bottle of bubbles- donated by Nina and Brad. Bottle of Gin & Vodka- donated by Kelly and Ray. First Fruit Shed Warana– Fruit & Vegetable tray Mykies by the Bay– $25 Gift Voucher This event is open to Coastal CrossFit members and is extended to family and friends and friends of Sara. Please RSVP for catering and COVID restriction purposes. If attending please ensure you have completed the COVID ATTENDANCE REGISTER prior to the morning. Coastal Members RSVP via Coastal CrossFit Member Facebook or in the box. Friends/family RSVP to Marie Mob: 0432710684, email coastal.crossfit.qld@gmail.com Be sure to check back here for updates.
