Our Programming
We write our own programming — always have, always will.
Why? Because we know our athletes — their abilities, injuries, goals, and challenges.
We also know our space, our equipment, and even the local weather, and we use that knowledge to create smart, effective programming that truly fits our community.
We program for the general population, with a focus on health, longevity, and overall wellbeing. Our goal is simple — to help people move better, feel stronger, and live healthier lives both inside and outside the gym.
Every workout has purpose. Every movement has intent.
Our programming evolves with our people — not the latest trends.
Our Programming Philosophy
Programming is something we’re deeply passionate about at Coastal CrossFit. We’re always refining and improving the training we deliver to ensure it’s safe, effective, and enjoyable for everyone.
There’s no single “programming bible” in CrossFit — every gym approaches it differently. Our program is built on years of experience, ongoing education, competition exposure, observation, and countless hours of practice and reflection. We believe we’ve found the right balance between technical precision and fun, community-driven training that keeps people engaged and progressing.
Here are the principles that guide our approach:
Training vs. Sport
At Coastal CrossFit, we believe CrossFit is a strength and conditioning program first, and a sport second.
Our daily programming is designed to develop a foundation of movement quality, strength, and conditioning for everyday people.
For athletes focused on competition, we provide additional volume and sport-specific work — but always built on a solid base. We’re all for competition, but never at the expense of long-term progress or health.
Strict Before Kipping
We teach strict bodyweight movements before introducing dynamic variations.
Athletes who can perform strict pull-ups, dips, and handstand push-ups have the control and stability required for safe, powerful movement.
Strength Development
While CrossFit aims to develop all ten physical skills, we place a strong emphasis on strength.
Why? Because strength takes longer to develop, supports conditioning, reduces injury risk, and makes everyday life easier.
Our goal is functional strength — strong, capable, resilient athletes — not bulk. Think gymnast strong, not bodybuilder big.
More Is Not Better
Exercise is a stressor — adaptation happens when the balance is right.
Too little stress and nothing changes; too much and performance or recovery suffers.
We’re deliberate about the volume and intensity we program, ensuring every session promotes growth, safety, and long-term progress.