A. EMOM x 7 minutes:
Toes to bar technique/progressions (3-5 reps)
B. Every 4 minutes for 5 rounds:
For time:
7 Thrusters 50/35kg
7 Toes to bar
10 Burpees
50 Double-unders
- Rest the remainder of each round
*Aim for unbroken thrusters & toes to bar.
Photo: Three Stooges - Eldo, JD & Timmy. What a team!! Great spending the day with you all. Xo
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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.
This time around for Athlete Spotlight we’re sure you’ll enjoy getting to know a bit more about our feature athlete – Deon Channon. Deon is a classic quiet achiever – humble, a team player, great attitude, encouraging and a hard worker. Not only that but he gets up at 3:15am most days to drive from Brisbane to the Coast to train before working a 10 hour day! Tell us a bit about yourself? My name is Deon Channon and I turn 40 in July. Currently my role is tower crane manager on the new Sunshine Coast University Hospital. I came from a rigging background which is more focused on the erection and dismantling of tower cranes – I always get asked “how do those cranes on high rise buildings get up that high”, that’s my job. My work has taken me all over Australia and different parts of the world. I grew up on the north side of Brisbane with 2 older brothers and raised by a single mum. I still live in Brisbane in Bardon which I love. I grew up playing AFL and Rugby League until I was 18. I then took up Muay Thai for 7 years and fought at and amateur level. I then travelled overseas for 2 years just to see what was out there and I married my high school sweet heart when I grew up at 28 and we decided to have kids. This also coincided with me giving up exercising frequently, using the excuse of having to work 6-7 days per week. I’m very fortunate to have three children now Eden 10, Isla 8 and Bay 3. How long have you been doing CrossFit for? I have been doing CrossFit for three years now, even though my work can make it challenging to get a routine going. How did you first hear about CrossFit and what made you give it a go? I was introduced to CrossFit by a friend who wanted a buddy to train with – I was instantly hooked even though I had trouble getting out of bed due to the soreness of muscles I didn’t even know existed. Luckily he had done some research and found a fantastic gym called CrossFit Arena. I was attracted to CrossFit due to the high intensity and the fact that I am time poor and all I needed was 1 hour to get amazing results. What is your favourite Movie? Brave Heart/Taken/Dumb and Dumber. I like a fight the bad guy with the good guy winning type of movie. What is your favourite Band/Musician? Music is mood dependent, but I have always been in to alternative music. I am very much stuck in the 90’s but love Aussie hip hop. For a workout it’s got to be heavy and fast – but I understand that is not everyone’s cup of tea. What is your favourite Sport? U11’s Bulldogs AFL, U8’s Gap Netball/Auskick. I’m a sports nut and anything at an elite level I will happily watch. What are your interests outside of CrossFit? Outside of CrossFit my main aim is to spend quality time with my kids while I’m still cool. I’m not an indoors person and love the water so anything to do with that I’m up for. I have a place on Stradbroke Island so we spend what time we can there. I love cooking for the family and we do a fair bit of bushwalking/bike riding and I could tell you every park in Brisbane. “Me time” besides CrossFit is spent on my motorbike which is a great release. Many of our members would not be aware that you actually live in Brisbane and make the early trip to the Coast each morning to train at 5.00am. What has brought you to the Coast and what is it that keeps you motivated to get up at 3 something in the morning to train? I started training at Coastal due to my work on the coast and my trainer at CrossFit Arena recommended Chris and Marie as trainers and as people. My routine involves me getting up at 3:15am to make the 5:00am class. I work 10/hr days during the week and 8 hours on Saturday which is usual to a lot of people. My motivation comes from the fact that I love the mental challenge involved in CrossFit. That voice that says (not sure if I can do this) but you do. I love going to that dark place physically and mentally. At the moment I am motivated by the quote “No one ever got better at anything by doing less of it”. I also think I am better looking when I train! You’ve trained at a few CrossFit gyms. With your experience, what are the key aspects that make a good CrossFit gym? When I came up to the coast looking for a gm I was looking for a smaller gym that allows the trainers one on one time to help fix my faults. I was also looking for a gym that focuses on the basics as a building block and trainers that focus on technique, not weights or times. Programming wise I put my faith in the trainers to provide a mix of strength and cardio touching on all aspects of CrossFit. It is also great to have athletes pushing their own limits everyday to use as motivation. Coastal has all this and heaps more. I am looking forward to a great year with some PB’s coming to those who work for it!
