A. Five sets:
Max reps strict Toes to Bar.
*Rest 2 min. between sets.
B. 50-40-30-20-10 reps for time of:
Alternate Lunge
*20 Toes to Kettlebell after each set.
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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.
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.
Athlete Spotlight- Claudio Cellie
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…