Class Details
Our LIVE PERFORM COMPETE programme is delivered in a 60-minute, coach lead group class.
The programming is designed to allow all 3 programmes to run alongside each other, which allows us to hold onto all the things we love about group training, whilst also catering for the needs and abilities of the 3 different groups.
Training cycles are programmed in 6-8 week phases, with clear priorities which are communicated with our members.
There are 5 training days, and 2 rest days for each week for each training group.
Goals of the LIVE programme:
The goal of the LIVE programme is to prepare people for the varying demands of life, by building structurally balanced, strong, and fit individuals.
We also believe that having a strong aerobic base is important for the demands of daily life, so the programme aims to develop our cardiovascular fitness across a broad variety of time domains.
We make use of mono-structural training modalities like rowing, the air bike, and running, but we also love the benefits that mixed modal conditioning (circuit style training) provides.
Goals of the PERFORM programme:
The PERFORM programme is for people looking to improve in the sport of CrossFit, and are on their way to mastering all of the core movements within this sport.
The programme is highly structured and progressive, but it also places an emphasis on developing balanced fitness, without sacrificing health.
Those following the PERFORM programme are generally athletes that have adequate experience when it comes to the sport of CrossFit. This programme is closely tied to the CrossFit calendar, and one of the objectives is to prepare our followers for the CrossFit Open every year.
Goals of the COMPETE programme:
Our COMPETE programme is designed for the more experienced and capable individual who has competitive aspirations in the sport of CrossFit.
Athletes who follow this programme have had multiple years of exposure to the sport, and can complete all of the core movements with a high degree of efficiency.
The goal of the COMPETE programme is to prepare our athletes as best as possible for the annual CrossFit Open and CrossFit Quarterfinals, whilst also exposing them to movements that are frequently tested in arena-based competitions.
THE ASSESSMENT
One of the things that makes Coastal unique is our on-boarding process. We require all potential members to come in for a free assessment with one of our coaches best suited for their goals.
Why? We recognise the movements that are included in our training programme are a little more complex than other training programmes, and that in order to achieve long term progress with training & exercise, people must posses a base level of movement. Our assessment process ensures that our members meet these requirements, which consequently ensures their safety, and their long term progression with training. Additionally, this allows us to coach more effectively, knowing that all our members are able to move safely.
If you’re interested in joining our community for group classes or personal training, send us a message to set up your assessment with our team!
WHAT IS THE COMPETE PROGRAMME?
OUR COMPETE PROGRAMME IS DESIGNED FOR THE ATHLETE THAT WANTS TO BE COMPETITIVE IN THE SPORT OF CROSSFIT.
THE GOAL OF THE COMPETE PROGRAMME IS TO PREPARE OUR ATHLETES AS BEST AS POSSIBLE FOR THE ANNUAL CROSSFIT OPEN, WHILE SIMULTANEOUSLY EXPOSING THEM TO MOVEMENTS THAT ARE FREQUENTLY TESTED IN ARENA-BASED COMPETITIONS (E.G. LOCAL / REGIONAL COMPETITIONS, CROSSFIT SANCTIONED EVENTS ETC). ATHLETES WHO FOLLOW THIS PROGRAM HAVE HAD MULTIPLE YEARS OF EXPOSURE TO THE SPORT, AND CAN COMPLETE ALL OF THE CORE MOVEMETNS WITH A HIGH DEGREE OF EFFICIENCY.
THE COMPETE PROGRAMME IS A PROGRESSIVE TRAINING PROGRAMME – EACH TRAINING BLOCK HAS A SPECIFIC SET OF OBJECTIVES, WHICH ARE COMMUNICATED TO OUR FOLLOWERS WEEKLY. THIS PROGRAMME IS CLOSELY TIED TO THE CROSSFIT CALENDAR, AND ONE OF THE OBJECTIVES IS TO PREPARE OUR FOLLOWERS FOR THE CROSSFIT OPEN EVERY OCTOBER.
THERE ARE 5 SESSIONS A WEEK, WHICH ALSO INCLUDES DAILY ACCESSORY WORK, TO HELP BETTER PREPARE ATHLETES FOR THE VARYING DEMANDS OF THE SPORT. THE SESSIONS CAN TYPICALLY BE COMPLETED IN 90 MINUTES.
PLEASE CLICK BELOW TO VIEW THE PRE-REQUISITES FOR THE COMPETE PROGRAMME.
WHAT IS THE PERFORM PROGRAMME?
THE PERFORM PROGRAMME IS FOR PEOPLE LOOKING TO IMPROVE IN THE SPORT OF CROSSFIT, AND ARE ON THEIR WAY TO MASTERING ALL OF THE CORE MOVEMENTS WITHIN THIS SPORT.
THE PROGRAMME IS HIGHLY STRUCTURED AND PROGRESSIVE, BUT IT ALSO PLACES AN EMPHASIS ON DEVELOPING BALANCED FITNESS, WITHOUT SACRIFICING HEALTH. THOSE FOLLOWING THE PERFORM PROGRAMME, ARE GENERALLY ATHLETES THAT HAVE ADEQUATE EXPERIENCE WHEN IT COMES TO THE SPORT OF CROSSFIT.
THE PERFORM PROGRAMME IS A PROGRESSIVE TRAINING PROGRAMME – EACH TRAINING BLOCK HAS A SPECIFIC SET OF OBJECTIVES, WHICH ARE COMMUNICATED TO OUR FOLLOWERS WEEKLY. THIS PROGRAMME IS CLOSELY TIED TO THE CROSSFIT CALENDAR, AND ONE OF THE OBJECTIVES IS TO PREPARE OUR FOLLOWERS FOR THE CROSSFIT OPEN EVERY OCTOBER. THIS PROGRAMME EXPOSES ATHLETES TO A VARIETY OF CROSSFIT STYLE MOVEMENTS EX: KIPPING, INVERSIONS, OLYMPIC LIFTING, AND INTENSE ENERGY SYSTEM TRAINING.
THERE ARE 5 SESSIONS A WEEK, AND OPTIONAL ACCESSORY WORK PROVIDED. SESSIONS CAN BE COMPLETED IN 60-90 MINUTES.
PLEASE CLICK BELOW TO VIEW THE MINIMUM REQUIREMENTS YOU NEED IN ORDER TO FOLLOW THE PERFORMANCE PROGRAMME SAFELY AND TO GET THE MOST OUT OF IT.
WHAT IS THE LIVE PROGRAMME?
The LIVE programme is for individuals who enjoy mixed modal fitness training, but do not have aspirations to be competitive in the sport of Crossfit.
The goal of the programme is to prepare people for the varying demands of life, by building structurally balanced, strong, and fit individuals.
The LIVE programme is a progressive training programme – Developing strength is seen as a major priority for this group: We achieve this through the prescription of Weightlifting (basic olympic lifting), Powerlifting, (squat, deadlift and pressing variations) and Functional Bodybuilding.
We also believe that having a strong aerobic base is important for the demands of daily life, so the programme aims to develop our cardiovascular fitness across a broad variety of time domains. We make use of monostructural training modalities like rowing, the air-bike, and running, but we also love the benefits that mixed modal conditioning (circuit style training) provides.
There are 5 sessions a week, and each training session can be performed within a 60 minute window.
Click below to view our recommendations on basic prerequisites for this programme.
THE FUNDAMENTALS PROGRAMME
Our fundamentals course was created with the goal to graduate our members to our group classes, with a degree of movement proficiency, self awareness, and understanding of the training methodology and movements found in our programme.
We recognised that teaching people in a group format did not achieve this, and therefore moved to an individualised approach (one on one sessions with our coach), with a focus on quality.
We require all members with minimal CrossFit experience to undergo this course, and believe that it is a small commitment for someone to make, if they are looking to change and improve their lives.
This programme was created to allow individuals to be comfortable & confident when transitioning to a group setting – we educate members on how to read & understand the programme, the terminology used in classes, and to be comfortable with many of the movements. This also allows the members the chance to learn many of the philosophies we prescribe, in a relaxed and personalised manner.
Interested in joining our growing community? Send us a message to set up your assessment & fundamentals course!
Pre-Reqs
LIVE: CLICK HERE TO VIEW PRE-REQS
PERFORM: CLICK HERE TO VIEW PRE-REQS
COMPETE: CLICK HERE TO VIEW PRE-REQS
COASTAL PACKAGES
| Duration: | Limited | Unlimited | Payment Method |
| 1 Month | HKD 2,470 | HKD 3,090 | Auto-Pay |
| 6 Months | HKD 12,360 | HKD 15,450 | UpFront |
| 12 Months | HKD 22,240 | HKD 28,420 | UpFront |
* packages are non transferable & non refundable
* packages can be frozen/put on hold for up to 8 weeks total
Meet the Team
