Online Group Programming

Online Group Programming

Not currently in Hong Kong but keen to join the Coastal Fitness S&C programme? No problem! We have a number of clients of all levels and abilities who follow our programme remotely.

If you are interested in joining our programme from your home gym, complete the form below and we will get in touch with you directly. We would love for you to join our community.

Not sure which programme is right for you? No problem! Scroll down to read descriptions of the various options within our S&C programme.

If there’s anything you’re not sure about, get in touch. We would be happy to answer any questions that you have.


The Fitness Programme

The goal of the Fitness programme is to create balanced fitness while simultaneously improving body composition and general health. Technical weightlifting and other CrossFit style movements (handstand pushups, kipping pull-ups etc.) are not seen as priorities for this group. We know that base level strength through traditional lifts and health is the key to longevity and earning further athletic prowess. This does not mean this programme is any easier than the others. Both novice and experienced members have follow this programme for multiple years, and they continue to get stronger and fitter.

The Performance and Competitor Programmes

Those following the Performance and Competitors programmes have a minimum of 3 years of structured resistance training experience. The goal of the these two groups is to prepare our athletes as best as possible for the annual CrossFit Open while simultaneously creating balanced fitness for health and longevity. Due to the fact that we encourage our members to take part in the Open (although it is not mandatory), there is exposure to a variety of CrossFit style movements like kipping, inversions, olympic lifting and more intense energy system training. The demands of CrossFit’s dynamic movements and higher intensity means that having excellent base level strength and structural balance is imperative to staying healthy and progressing in the sport. The main difference between the Performance and Competitors programmes are a) Higher skill / technical pieces b) heavier load c) accessory work at the end of each session, which makes the sessions typically last from 75-90 minutes in total.