For today’s workout we are setting up the gym as an indoor obstacle course. Should be good fun! See you at 7.00am.
Expect nothing like this!
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FINAL WEEK of the OPEN
Our End of IN-BOX PARTY Saturday 14th March- Location: YOUR MATES From 5:30pm The WINNING Team will be presented on Saturday night.We encourage all athletes to complete the workout on Friday or Saturday allowing their results to count towards the team tally. FRIDAY NIGHT IN LIGHTS– 4pm onwardsBring a plate of nibbles and join us for a great afternoon. SATURDAY MORNINGFrom 7am MONDAYCompleted during any session however team presentations are completed on Saturday so points can’t be earnt for your team.
IN-BOX OPEN 2026
COASTAL IN-BOX OPEN – LET’S HIT THIS TOGETHER!!! TEAM CAPTAIN ANNOUNCEMENT: Linton, Will (Co-Captian JD), Gayle, Jesse. TEAM Names & Themes – TBA SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs). Read below to learn more… Our goal at Coastal CrossFit Queensland is to educate and inspire you to become the best version of yourself. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plan. Heck, watching your teammates GO is inspiring!!!Every year, CrossFit HQ runs an event called “The CrossFit Open” (Be sure to read the link if you don’t know about it). Doing the Open our way…The goal of our IN-BOX OPEN is community participation-help one another push that little bit extra, have some fun and achieve together. Add in some light hearted banter and a party at the end – what more could you want?? For the past few years we have done the Open our way and have the best time doing it!!!For many of our members we’re not interested in finding out how fast you can exercise against 400,000 other people worldwide. We ARE interested in helping you push to new levels in fitness, level up your life, and get high fives from our Coastal family. Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so!! SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs). COASTAL IN-BOX OPEN.This is our favourite time of the year and we need you to make it the best it can be. If you are still wondering whether the CrossFit Open is for you, the answer is ….. YES!!!!!! If you know someone who hasn’t signed up, be sure to hassle them as we don’t want any of you to miss out. The HOW? We’ll divide you up into four teams, each with a Team Captain and an awesome team name. This will occur on our DRAFT AFTERNOON/MORNING – TBA: Friday 13th Feb or Saturday 14th Feb. All registered athletes will have their name drawn from a hat and allocated to a team. What are you waiting for? Get on and REGISTER NOW.Want to know more check out https://games.crossfit.com/ HOW TO PLAY THE GAME!!The HOW?All registered athletes have been allocated to a team. Now it is time to work together have fun & get some banter happening.Individuals/Teams will earn points each week by:1. Participating (1 point per participant),2. Top three winners in Open division and Masters 50+ (1st – 3 points) (2nd -2 points) (3rd – 1 Point),3. Spirit (3 points) (by member vote)4. Best dressed (3 points) (by member vote). We will have a weekly and running IN-HOUSE SCORE CARDS.The Team with the highest TALLY after 3 weeks WINS!!! FURTHER DETAILS:Important: It is each individual athletes responsibility to ensure they have watched the demonstration video and understand movement standards prior to completing the WOD.Your opportunities to do the open workouts are as follows: Saturday – 7:00am-9:00am (ish)If you can make it, this is the session to come too. The atmosphere of the mornings is awesome and the more people the better. We will need judges, counters & supporters so bring your families and friends to cheer you on. Don’t forget Pom Pom, signs, etc anything to help everyone get through.This session will start with a briefing at 7:00am followed by as many heats as necessary to get through the number of athletes in attendance. Remember we can not do this alone, we need you to assist in counting, judging etc. so stick around even after you have completed you WOD.*Please note that if you are not signed up for the open you are still more than welcome to attend and treat this workout like a normal WOD. Monday– All sessionsAll sessions on Monday will be running the CrossFit Open workout. Aim to partner up to ensure you have a counter/judge if you are formally competing. If not, treat it like a normal workout (no need for a judge). Feel free to come and support throughout these sessions – the more the merrier.If you have already completed the workout on Saturday and do not wish to do it again, we will provide you with an alternative on this day. Breakfast – Chloe’s Cafe will be Open and serving coffee, brekkie wraps and sweets. For catering purposes PRE ORDERS are greatly appreciated (please order to ensure you don’t miss out). Get FIRED UP!!! Let’s have fun and let the Games begin……. REGISTER HERE
Let’s get you started!!!
At Coastal CrossFit, we know starting—or getting back into—fitness can feel overwhelming. That’s why we’re here to guide you every step of the way, whether you’re new to training, coming back after a break, or an experienced athlete. Why Coastal CrossFit is different: Classes That Fit You:Join our group classes and train with amazing people who support your journey. Every session is designed to challenge you safely while celebrating your progress along the way. Not ready for a class? Try our 1:1 programs: Take the first step today!No matter your experience, Coastal CrossFit is your place to get stronger, healthier, and more confident. Book your free session now and join a community that has your back every step of the way. Learn more About Coastal CrossFit
About Coastal CrossFit
🏋️♀️ About Coastal CrossFit Welcome to Coastal CrossFit — where fitness meets community, hard work meets laughter, and results come from doing the simple things well. Founded by Chris and Marie Saliba in 2009, Coastal CrossFit has been proudly serving the Sunshine Coast for over 16 years. As the region’s longest-running affiliates (original owners) we’ve stayed true to an old-school CrossFit vibe — authentic coaching, no fluff, and a community built on effort, humility, and consistency. We’re old school proud.What originally drew us to CrossFit is still what keeps us going today — real fitness, real people, and a community that cares.Our family lives and breathes fitness for life, and that passion flows through everything we do. 💪 Our Philosophy At Coastal, we believe in real fitness for real people.No gimmicks. No shortcuts. Just smart, functional training delivered with care and intention. We coach — properly.We provide 1:1 scaling and guidance for every athlete in every class. There’s no generic, one-size-fits-all approach here. We tailor each session to your goals, abilities, and experience. It doesn’t matter where you start — we’re all on our own journey, and we travel that path together.At Coastal, there’s no ego — just hard work and support. 🧠 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 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 to help people move better, feel stronger, and live healthier — inside and outside the gym. Every workout has purpose. Every movement has intent.Our programming evolves with our people — not the latest trends. 👥 Our Community We’re more than a gym — we’re a family. Many of our members have been with us from day one, and we’re proud to have athletes who have stayed with us for years, growing stronger together. Our members come from all walks of life, training side by side and supporting each other through every rep and every season of life. Your ability, size, or background doesn’t matter. Once you walk through our doors, you’re supported and encouraged by the most amazing crew. We’ll challenge, support, and lift you up — helping you become the best version of yourself. The vibe? Old-school CrossFit — the kind where the whiteboard still matters. It’s where we record scores, share effort, celebrate wins, and keep each other accountable. Barbells clanging, music pumping, everyone cheering for the last person to finish — that’s Coastal. Here, effort is celebrated, progress is personal, and everyone is welcome. 🧑🏫 Our Coaches Led by Marie and Chris, our coaching team brings years of experience across CrossFit, Olympic weightlifting, and movement coaching.We focus on doing the basics exceptionally well — with an emphasis on movement quality, consistency, and longevity. Our coaches are a true part of our community. They train alongside our members, know each person’s strengths and challenges, and genuinely care. They lead by example — showing up, putting in the work, and supporting others to do the same. Expect hands-on coaching, honest feedback, and an approach that’s personal, practical, and focused on helping you move well and feel strong. Meet our coaches 🏠 Our Space Located at 1/12 Technology Drive, Warana, on the Parrearra Canal, our gym is built for purpose. You won’t find mirrors or fancy machines here — just quality equipment, open space, and an atmosphere built on hard work and genuine connection. We’re proudly fitted out with Maverick Strength & Conditioning Equipment — gear that grew from humble beginnings right here at Coastal CrossFit. It’s strong, functional, and made to handle real training. We are blessed with the most scenic run tracks around the canal and we’re just a short stroll from Warana Beach. We also have a Recovery Room for our members, featuring Endurance Recovery Boots and an Infrared Sauna — because we know recovery is just as important as effort in the gym. Our space is functional, friendly, and full of the kind of energy you can’t fake — a place where effort matters more than appearance, and community comes first. 🚀 Our Mission To help everyday people live stronger, healthier, more confident lives through functional fitness and community connection. We’re here to help you: No matter your age, background, or fitness level — you belong here.This is Coastal CrossFit: old-school values, real coaching, hands-on support, and a community that’s got your back. 👉 Ready to start? Come in for a free trial, meet the crew, and see what makes Coastal different. Written whiteboards, no ego — just hard work, support, and a community that feels like home.
How To Get A Muscle-up (And Repeat It)
It’s been great to see a a bunch of people who are working towards or working to improve their muscle-up in the gym at the moment. Here are some tips to fast-forward that process (be sure to check out the video tutorial at the end): Disclaimer: If you’re reading this and don’t train at Coastal, you should know that we teach our athletes to do their first muscle-ups with minimal kip and a false grip before we progress to other forms of the movement – this information will be assumed for the rest of the article. Strength: As a minimum, I would like to see my athletes have 5 really good strict pull-ups and dips as prerequisite strength for the muscle-up. These are not hard and fast numbers, I’ll take more if you’ve got them and I have seen plenty of people get a muscle-up with less than this but the point is, the stronger you are the more repeatable those reps will be regardless of what level of cardiovascular fatigue you’re carrying. All too often we see athletes who muscle-ups only exist because of huge amounts of momentum who are suddenly stopped in their tracks when their in the middle of a gasser of a workout. There are plenty of ways of gaining the strength for more/better pull-ups and dips that include but are not limited to – pull-ups and dips (of course), weighted pull-ups, weighted dips, push-ups, ring rows, close grip bench, bent over rows, pendlay rows etc. If you’ve already got a muscle-up and don’t have 5/5 pull-up/dips then you’ll always benefit from going back to the drawing board and building those numbers up (even if you only ever plan to kip). Skill: It’s important to realise that you can be practicing the skill component of the muscle-up concurrent to gaining the prerequisite strength. The beauty of this approach is that rather than getting strong and then having to work the skill separately, you’ll find that you’re pretty much ready to go as soon as the strength is there. Start by learning to hang in false grip. If you’ve never tried this before it’s normal to find it uncomfortable and over time you’ll find little tweaks that make it less painful. It’s a good idea to tape up (kinesio tape works well) so that you’re practice is not limited to what the soft skin on your wrists can handle. One of the first goals is to be able to hang (a slight bend at the elbow is OK) for 3 x 10 sec. Once you’ve achieved this, start working towards pull-ups in false grip where you achieve a full turn out (full extension of the elbows and shoulders) at the bottom. You’ll probably find it difficult to stay in false grip as you turn out but stick with it – everybody that ever tried this has had the same problem. A good way to get your head around the transition is to work them in reverse. Set up your rings at a height were you can jump through the transition and press out to support (top of dip), from there lower very slowly into the bottom of the dip and let your elbows come around while you regain false grip. The goal is to be able to move through the movement with total control with no interference by gravity (this will take some practice). You can also work transitions in the normal direction by setting up the rings low enough to gain some assistance by the legs. Start below the rings in false grip and then practice shooting your shoulders through the window created by the straps of the rings. Only use as much legs as necessary to get through the transition (don’t jump through it) and then sit in the bottom of the dip for a second or two. Putting it together: How much of each thing should I practice and in what order? Pretty much the simplest way of defining some sort of order or priority is to work the things you find the hardest most often. It’s likely that these things will be the biggest hindrance to your muscle-up. Keep mixing things up and be patient, as the longer you spend getting the muscle-up the more repeatable that rep will be when you finally nail it. Why no kipping at the start? There’s always lots of debate on these types of topics but my personal opinion is that I’m more interested in an athlete having the ability to do a SAFE muscle-up even when highly fatigued than boosting their ego with one really ugly, unsafe and unrepeatable rep (if you’ve ever seen someone fall through the rings and nearly separate a shoulder you’ll know what I mean). Don’t get me wrong, our athletes are not gymnasts and there is certainly some hip involved in these reps but it’s a long way short of simply building up a huge amount of momentum and letting luck be in charge of the rest. The key is to enjoy the journey and do it right because guess what? As soon as you get your first muscle-up you’re going to want 2, then 3 and the person who ticked all the right boxes on the way to their first rep is way more likely to get those multiple reps sooner than the athlete who wanted a short cut. If you would like any more information on how to get/improve your muscle-up or anything on CrossFit for that matter – don’t hesitate to contact us at info@coastalcrossfit.com.au.