AMRAP in 12 minutes: 20 Dumbbell Thrusters 2x15/10kg 20 Toes to bar 20 Box jumps 24"/20" 20 Burpees
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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.
Spitting Sparks – Renee Kunde
Spitting Sparks – [noun] (spitting spärks) 1. A CrossFit athlete who is on their way to becoming a Firebreather. Welcome to our next series of Athlete interviews. In this series we asked three Coastal CrossFit athletes who have made significant progress in a relatively short period of time to share some of their tips and tricks for success in CrossFit. We hope you enjoy this latest series and as usual please let us know whether you get something out of it either in person or by posting a comment. The first Athlete in this series is Renee Kunde: Please provide a bit of background about yourself: I am 25, I was a competitive swimmer throughout primary and high school, I also competed in triathlons and cycling. I was not overly active when I started training at Coastal CrossFit. I am a full time uni student and I coach and teach learn-to-swim at Kawana Aquatic Centre. Outside of CrossFit I am a bit of a homebody, I enjoy reading and catching up with friends and family. How long have you been training at Coastal CrossFit? I have been training at CCF since February, 2012. How would you describe your fitness when you started? My fitness before I started training was pretty average because I was not doing anything specifically to maintain it. I was not able to perform a single quality push-up for pull-up and had no knowledge whatsoever in lifting weights. What has changed the most about your fitness? My weightlifting has increased significantly in the last 6 months. When I first started air squats were exhausting and now I can Back Squats one and a half times my own body weight. As far as my body weight movements are concerned I achieved my first pull up almost 5 months after starting – there was a lot of time spent getting to know the pull-up bar. I remember the first time I did Jackie rxd, I am not sure what time I did, but I was first onto the pull-ups and last off, by a long time. I was down to one at time. Now I am able to add weight to my strict pull-ups. I belief both these improvements are due to my change of mind and determination not to let these WODs and movements to get the better of me. It took commitment, time and pain, but it is sooo satisfying. How often do you train on average? I train a minimum of five times a week. Due to work, I am unable to attend performance development, but I try to make at least one supplementary training session a week to either lift or work on a movement that I struggle with. What are your goals for the future? I am doing more CrossFit comps and next year I hope to be in the top 100 in Australia in the Open (this is a mighty big dream). I want to improve my squat snatch and start competing in weightlifting. What advice would you give to a new CrossFitter who wants to progress rapidly? Listen to Chris, I am not sucking up here, but scaling is not as bad as it sounds. We all need to do it to improve to get stronger and more efficient, don’t let a number on a board become more important than your result. Also turn up to the sessions you know you are going to hate, because they are usually the ones you need most and when you get to this session change your attitude don’t think ‘well I am here’ make sure you own it and be proud of the effort you put into the session you thought you were going to hate. How would you describe your nutrition? Honestly, I am not the best with my nutrition. I am very aware of what I am eating and if it is good or bad for me and I make my choice to eat it. From experience, when I have a ‘bad’ week my recovery it poor and so is my performance at training. Because of my awareness I do not have a ‘bad’ week very often, more like a bad meal, which I do not beat myself up over because I have made a conscious decision. I think taking responsibility for your own nutrition is important in preparing yourself for training. I drink lots of water, always eat good quality fruit and veg, I don’t drink soft drink or processed foods. What are your favourite and least favourite workouts, movements etc? My least favourite are the ones that I know I am going to struggle with, for example wall-climbs, muscle-ups, snatches, pull-ups, push-ups- pretty much all gymnastic based movements. I always make it to these sessions because I know I will be better because of it. I love weightlifting WODs. A barbell complex is a good challenge, because it requires me to lift a significant weight multiple times and also maintain a technique that will see me improve my weightlifting and ensure I do not injure myself. What keeps you coming back? To be better than Nat – no that is a joke, you can take that out if you like. I keep coming back because I love the challenge. As lame as this is going to sound, it is a great feeling to know that when I leave the gym I am better and stronger than I was when I came in. Chris’s Notes: If we look through Renee’s answers there is little surprise that she has made significant improvements – she trains frequently, listens to coaching advice, works her weaknesses and has a good time doing it all. On top of that I attribute a lot of Renee’s success to the fact that she hasn’t created barriers to what is possible and remains positive (most of the time). She is sensible with her approach but is never scared to push her boundaries and she is reaping the rewards. Great work!