*Please don’t forget Yoga at 8:00am
10 rounds for time of:
10 Front Squat 70/45kg
Run 100m
10 Burpees (over the bar)
Run 100m
*Reduce the reps of the FS and Burpee by 1 each round 10-9-8-7-6 etc.
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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.
Parents: Time To Look After You!
The kids are back at school so you are finally going to have some time to yourself. Now is the opportune time to focus on you – get on track and lose those extra few kilos you may have put on over the festive season. Whether it’s the bikini body you want, increased energy, to shed a few kilos and to just feel good, this is where to start. It is far too often we put ourselves second to our children, our partners, friends and work, etc. What we need to remember is we will be a better parent, partner, etc. if we take time to look after our health and fitness. Good health provides us not only with a greater quantity of life, but most importantly quality of life. Here are some tips to get you moving….. READY…SET…GO!!!! Have fun! Exercise doesn’t have to be boring, and we have a little saying “It doesn’t have to be FUN, to be FUN!” For me the “fun” in training is learning new skills, getting faster, stronger, etc. Set yourself a challenge and aim towards achieving it. This can be anything from being able to run around with my children and be an active parent, beat my 8 year old in a running race, complete 10 push-ups, climb a mountain, learn to swim…. You get the idea. Open your mind and have something to strive for, as this makes the journey a worthwhile one. Go on and set yourself a goal. Do this now!!! Frequency & consistency So you have set yourself a goal, now is the time to get to work. In all aspects of life satisfaction comes from all achievements (big and small). Have your eye on your end goal, but remember to celebrate the smaller milestones towards achieving it. You need to be able to run 100m before you can run a marathon. How do we start achieving the small (and then big) goals? Start working towards them- hit them regularly and with consistency. We recommend a minimum of 2-3 times a week, every week (I.e. not 1 day this week, 7 next week, 0 the next). Initially our goal is to establish good/healthy habits, that will become second nature soon enough. So schedule it into your diary and don’t give yourself an out. Even better commit to a friend to do this together (it is unlikely you will be happy about letting someone else down). This will ensure you are giving yourself the best chances of success. Pick up the pace. This is another area where it is a great to have a friend along for the journey. I am by no way suggesting “walk talking” (a casual stroll where you can talk comfortably). If you can talk, you are not working hard – get your eye on your prize (your goal) and work like you want to achieve it. We want your heart rate up and we want you sweaty. For some this may be a brisk walk, for others this may be a sprint. *If you have any conditions that may limit you be sure to get clearance from your doctor before starting. You are what you eat As much as I know you don’t want to hear it, you cannot out-train a bad diet. You may get quick results through ill-advised methods but these methods are unsustainable and as soon as you stop, the results stop too. It may take a little longer to see results through a more holistic approach but the beauty of this is that the extra time it takes is extra time spent learning the skills of good eating. Once you’ve got that ball rolling you’ll be much more successful than the person who wants everything yesterday. If it seems too good to be true – it is. We recommend establishing good eating habits based around real food (not processed). Basic guidelines are to stick to the perimeter of the shop- meat, vegetables, nuts, seeds, fruit (I.e. no packaged food, sugar). Do the right thing 80% of the time and allow yourself the occasional treat. A program to suit you At Coastal CrossFit we aim to provide a holistic approach to health and fitness- No gimmicks just solid foundations to get you on track towards lifelong health and fitness. Circuit Training CLICK HERE to find out more about our Circuit Training Session. Monday, Wednesday & Friday at 9:15am-10:00am (Right after school drop off). Dedicate 45mins 2-3 days a week and see what results you can achieve. – Feel great and look great – Have more energy – Lose weight – Be a positive role model – Join and meet a great group of people – Kids welcome (give us a call to discuss) Next block STARTING: 9th Feb- 6th March Limited places so BOOK NOW: CLICK HERE to book or Call/email Marie mob: 0432 710 684 , info@coastalcrossfit.com.au Optional: Nutritional challenge $40 (includes nutritional package and support).