Partner workout
Pyramid Pull & Run
2-4-6-8-10-8-6-4-2 Pull
Run 180m
P1: Completes pull movement
P2: Completes Run
Then swap
*Pull can be any style- Challenging but repeatable.
Ie. Muscle-ups, Chest to bar pull-ups, Pull-ups, etc.
Photo: As beautiful as her Mumma (Amie) we are so happy to have Athalia back with us.
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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.
As most of you know, we like to run a tight ship and we feel things have been getting a bit sloppy of late – please read and abide by the following guidelines to help us provide the best service possible. – Please be on time and expect to stay for the duration of the class. Whether you agree or not, the warm-up, main session and cool down are all equally important components of a class. We understand that you may be late or may have to leave a few minutes early from time to time, but don’t make a habit of it. If you need to leave early, please inform your instructor at the start of the session. – Being on time means that you are ready to start the warm-up at the strike of the hour. This does not simply mean you’re in the building sending a text, putting your shoes on, using the bathroom, chatting to the previous class etc. – We welcome you to perform supplementary training but this is not to take the place of the workout of the day. If you want to do your own thing, you can either earn your ticket by performing the workout of the day first, book a personal training session, use open gym time or undertake an individualised program. – When performing supplementary/individual training, please be courteous to the main class that is operation. If you’re unsure of the best place to do your training – see the class instructor. – Please park on the curb side parking, not in the car park. We have 2 car parks allocated to our building and the rest are owned by the other businesses that sit along side us. – Please tidy up after yourself. This means put all of your training equipment away. Pick up any tape that you may have ripped off during the workout, wipe down any equipment that you have bled onto (immediately) and check the toilet after you have used it. We consider you all to be friends as well as clients so please don’t put us in the awkward position of having to pull you into line.
