Category: Articles

Travel Workouts


Get creative with your travel workouts! Pick one of these workouts next time you hit the road or can’t get to the gym and post your time to comments.

No excuse to not stay in the game!

  • “Ghost Annie” – 50-40-30-20-10 of Tuck Jumps & Situps
  • “Suitcase Cindy” AMRAP 20 Minutes: 5 Suitcase SumoDeadlift High Pulls, 10 Pushups, 15 Air Squats. (Fill up suitcase as heavy as you can safely manage – post rounds and weight of suitcase)
  • “Susan” Run 200m 10 squats 10 push ups 5 rounds.
  • “Invisible Fran”…21-15-9: Air Thrusters and Pushups for time.
  • “Anything Diane” 21-15-9 Deadlifts & Handstand pushups. (Deadlift whatever you can find – post time and object)
  • 5 push ups 5 squats 5 sit ups, 20 rounds.
  • Walk 100 meters on your hands, even if it is 2 meters at a time.
  • 10-9-8-7-6-5-4-3-2-1 sets of Burpees, Situps & 100M Sprint at the end of each set.
  • Spend a total of 5 minutes in a handstand.
  • Run 1 mile for time.
  • 10 Push ups 10 air squats and 10 sit ups, 6 rounds for time.
  • 3 Vertical jumps 3 squats 3 long jumps – 5 rounds.
  • Handstand 30 seconds and 10 squats, 8 rounds.
  • 5 x 400m sprints.
  • 25 pressing snatch balances each arm. Post object.
  • Run 1 mile, lunging 30 steps every 1 minute.
  • Handstand 30 seconds and 20 air squats, 5 rounds.
  • 4 x 25 jumping squats
  • 10 Air Squats every 1 minute of your 1 mile run.
  • 100 push ups for time.
  • 10 walking lunges, 10 push-ups, 10 rounds.
  • Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
  • Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
  • Run 1 mile with 100 air squats at midpoint, for time.
  • Mime 4 x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
  • Run 1 mile and do 10 push-ups every 1 minute.
  • Handstand 5 x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
  • 3 Max sets of consecutive Pushups. 2 min rest in between sets.

What is CrossFit?


The Difference

If you’ve visited other CrossFit gyms, then you may have found out we are not all the same. While the movements are similar, each CrossFit affiliate has their own unique teaching methods, workout programming, and training atmosphere. This means that every CrossFit you visit will have a different culture.

We promise to provide you with an intense, fun, & encouraging environment to bring out the best athlete in you. Our program is built around active group participation while most gyms thrive on selling memberships that will never be used.

Good news though – we’re cleaning up the fitness industry in this town. We feel that there is a deeper purpose at work here – one other than “just trying to make a buck”. That’s why we don’t force contracts on new members: We passionately believe that if we always strive to improve our facility, our knowledge and our coaching, then the right people will find us and keep coming back for more.

The easiest way for you to find out if CrossFit Coastal is for you is this: call 910-632-4985 and set up a free session. In less than an hour, you’ll have a checkup on your current physical condition, learn a few CrossFit movements, and – best of all – experience an actual workout and our coaching for yourself.


  • All classes are professionally coached from start to end. There is more to coaching than showing you the workout, timing it, and writing it on the board.
  • Our community is amazing.
  • We are experienced. We have been affiliated and teaching the CrossFit methods since January 2008.
  • Check out our members’ Photos, Videos, & Success Stories.
  • Join us on Community Days: bike rides, kayaking, rock climbing, trail running, workshops, seminars, nutrition lectures, WODs at the beach or park, parties, bbqs, etc. Whatever we can come up with, to have even more fun.
  • We coach you. Our instruction focuses on virtuosity. The mastery of techniques and skills, physical conditioning, and the development of healthy workouts, eating habits, and self-discipline, so that you have the tools to live a healthy and fit life.
  • Fully equipped CrossFit facility. Enough equipment for a large group to perform any CrossFit workout. Drop all the weight you want here – this isn’t your normal gym.

You WILL get results, as long as you commit to our mindset:

1. I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best that I can.

2. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.

3. I fear no man but I fear my workout. If I don’t fear my workout, it isn’t hard enough.

4. I may puke. I may cry. But I will not quit. Ever.

5. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?

(The CrossFit Mindset by Lisbeth Darsh)

Become an Athlete: 10 Effective (and Slightly Badass) Ways To Just Do It

by Ezekiel Martinez

Men’s Journal calls it a “kick-ass workout” and “the hottest word-of-mouth fitness phenomenom on the Web” They also voted CrossFit among the top 10 out of the 50 Greatest Health & Fitness Websites. If you are an athlete or have ever dreamed of being an athlete, then this training blog is for you.

How often have you heard the promise that a specific new gym would get you “in the best shape of your life”? If you’re anything like me, you’re so good at deflecting these super totally awesome marketing claims by overzealous gyms, that “just saying NO” has become second nature to you.

If you wish someone with integrity (someone who didn’t have a financial interest in the new “wonder” supplement or gut-busting gadget) would share honest and unbiased information about how to get the most out of the 20 minutes you spend at the gym, then you are in luck!

Here goes…

1. Kettlebell Swings – Hold a kettlebell (24 kg for real men and 16 kg for the ladies) with two hands, and drop into a squat, then explode upward through your heels until your hips lock in a standing position, the momentum driving the weight up over your head. Then drop into a squat and repeat. Video

2. Squats – Keep your head up, back straight, arms outstretched, and heels down as you lower your butt to within a foot of the floor. You can place a medicine ball under your butt and touch it to make sure you don’t cheat. Here’s a pretty motivating video of some girls that can probably kick your butt. Video.

3. The “Snatch” – Approach the kettlebell and with back straight, crouch low and grasp the massive ball of iron by the handle. Legs should be bent with the buttocks close to the heels.  Your chest should be puffed out and the shoulders slightly forward of the bar. Begin lifting. The hips, shoulders and bar should move at the same pace. Push from the toes and slowly transition the weight into the mid-foot as you lift. The angle of the torso relative to the ground should remain constant.Keep the kettlebell close to your legs as you lift – this ensures proper alignment of the body.This is the fun part. When the weight is at mid-thigh, accelerate the kettlebell upward by powerfully extending the knees and hips (and to some degree the ankles) until the body is fully erect. At the same time, shrug the shoulders. This part of the lift is known as the ‘scoop’ or ‘second pull’. At the top of the kettlebell’s height, pull your body underneath it, catching it with locked arms overhead while squatting. This part of the motion requires a developed sense of timing and coordination, and is the essence of the entire lift. It is a beautiful thing. Finally, stand up from the squat position. Video.

4. Wall Ball Shots – Stand a foot and a half away from a wall with a 10-20 lb medicine ball under your chin. Squat, then explode up, throwing the ball about 10 feet up the wall. Catch under your chin, squat, and repeat. Video.

5. Ring Dips – The classic “dip” movement performed on gymnastic rings. Simple enough. Doing dips on unstable rings requires way more effort then doing them on a pair of steady bars/boxes. Video.

6. Thrusters – My personal favorite. These are like wall balls, except you use a bar, not a ball — and don’t let go! Hold the bar with hands about a foot apart, lower into a squat, then thrust upward. (95 lb men / 45 lb women). Video.

7. Tire Flips – First you’ll need to find a HUGE tractor tire. Then you get to squat down, grab the bottom of the tire and flip it over. For good measure, I personally enjoy jumping into and out of the tire before flipping it again. Video.

8. Burpees – I was introduced to this silly named exercise when I began Muay Thai Kickboxing training. It is great for developing quickness, agility, and endurance. Starting from a standing position, squat down with your hands on the ground in front of you and fling your legs backward into the lowered push-up position. Jump back up to your feet, then leap into the air. (For good measure, touch something 8-12 inches above your highest standing reach to keep you honest). Video.

9. Handstand Pushups (HSPU) – These should be performed on parralettes… with somebody spotting you. Lean over and grip the parralettes. Throw one leg into the air, and push off with the other leg. With both feet touching the wall (or balancing yourself upright without a wall), lock your arms until you’re stable, then lower until your nose is 2 ins from the top edge of the bars. Then push up until locked again. Video.

10. Box Jumps – Self explanatory. Not hard enough? Try it with a weighted vest. Here is a video with some really fun box jump variations. Video.

Check out for a daily dose of pain that includes all of the workouts listed above. Yes, follow the W.O.D. (Workout of the Day) and you will become a badass, well oiled machine.

P.S. – Ladies, you will not become huge and bulky from doing these workouts. It’s a myth. Seriously, stop using that excuse to avoid getting off the easymode machines at the boring gym.