Rotate for five rounds:
Min. 0-2: Bench Press 6-8 reps
Min. 2-4: Bent Over Row 6-8 reps
Min. 4-6: Row 250m
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CrossFit Open time is here!!! 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.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 (compulsory to attend for registered athletes) 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.
IN-BOX OPEN: WRAP-UP
THAT’S A WRAP:What a great 3 weeks of community, competition and fun!! Thank you everyone for being a part of the IN-BOX OPEN 2024 – We hope you all had fun, found inspiration and made new friends during the process. Special mention of the following members that completed the IN-BOX OPEN for the very first time:Lydia, Caitlin, Lizzie, Ashley, Cantelle (Tilly), Saulo, Faiz, Adrian, Olivia, Maya & Geordie. Special thankyou to our Team Captains- Lydia, Lou, Bernie & Adrian and their co-captains Amie, Deb, Gretchel, Lloyd for leading the charge and making the IN-BOX OPEN what is was. Grant Williams @GrantWilliamsPhoto -Thank you for always being there to capture the highs and lows and everything in between. We are sooo grateful for everything you bring to our community. Thank you again to our amazing community for all of your support through our difficult time with the passing of Chris’s Dad. We truly appreciate your patience, love and support during this time. Unfortunately our after party was cancelled but was replaced with a community breakfast, which was a great morning (Apologies to those that were unable to make it). Congratulations to our overall Winning TEAM- Team 24 (T24) lead by Lou & Deb.Team members: Lexi, Andrew, Bodo, Chris, Danielle, Deb, Jo, Leiah, Libby, Lou, Luke B, Marie, Robbie, Sally & Sam B. The team winning a TEAM BREAKFAST at BFRESH.Photo: Some of the crowned Winners at our Breakfast morning. Check out the link below for OVERALL RESULTS Share your achievements & moments of inspiration – Throughout the OPEN we experienced so many highlights: Personal Best (PB’s) , athletes display true heart and determination, love & support, fun & entertainment. We would love for everyone to share their best moments, both individually & the achievement/inspiration provided by other athletes. Marie’s personal highlight– Luka completing the IN-BOX in Japan (stepping way outside of his comfort zone, finding a box, communicating, participating, recording and submitting his results to us). To say I am proud is an understatement. WEEK 3 UPDATE: With the final OPEN Workout completed it is time to reflect on the past 3 weeks and what a great 3 weeks it has been. Overall points for WEEK 3:Week 3 Spirit of the IN-BOX OPEN – LukaBy huge vote win congratulations Luka. You have done your team and Coastal CrossFit proud.Luka travelled to Japan solo and found a CrossFit box to complete the Open 23.3. We are so proud of you Luka – what a champion. Week 3 Best Dressed – Robbie Morton. With so many amazing dress ups the votes came in thick and fast, but with only 1 winner. Masters Female (Amendment was required)Deb 1stKim 2ndJo 3rd Masters Male – Brad 1stMark 2ndRobbie 3rd Open WomenChloe 1stNata 2ndMarie 3rd Open MaleChris 1stDob 2ndLuke B 3rd WEEK 2 UPDATE:This is definitely the best part of the year on the CrossFit calendar. It has been amazing watching so many athletes take on the IN-BOX OPEN for the first time this year. With only 1 week to go and our after IN-BOX PARTY this Saturday we would love to get as many people through the WOD on Friday night from 4pm, and Saturday morning. This way we can let our hair down and get our dance shoes out ready for a great night!! Overall points for WEEK 2:All participants earnt 1 point for their teams – Go Teams!!!Note: For those unable to participate due to injury but are still involved and support their teams earn a point.WEEK 2 Spirit of the IN-BOX OPEN – Lexi.Consensus voted Lexi as this weeks spirit. What an inspirational effort. Lexi was not going to participate in this years open, however last minute was convinced to join Team24. She was nervous taking on 24.2 but hit it RXD and came out on top, achieving more than she thought possible. To top it off, she repeated on Monday to better her overall score. Awesome work Lexi. You should be so proud!! You have earnt 3 points for your team. WEEK 2 Best Dressed – Lydia. Bringing the IN-BOX dress ups to new heights (obviously I love it!!) Lydia has surprised us with a new outfit each week. This week was super close between Lydia and Gretchel with Lydia receiving 1 extra vote overall. Dressed for success and earning 3 points for his team. Winning athletes Each week the top 3 athletes – Male & Female Open and Male & Female Masters 50+ years will be awarded 1st place (3 points) 2nd place (2 points) 3rd place (1 point).Great work to everyone- Masters Female (Amendment was required)Jo 1st Kim 2ndDeb 3rd Masters Male – (Amendments was required)Robbie 1st Andrew 2ndMichael 3rd Open WomenChloe 1stNata 2ndMarie 3rd Open MaleLuke B 1stChris 2nd Bodo 3rd WEEK 1 UPDATE:What an amazing week in the box. A huge thankyou to our Team Captains. The teams were clearly distinguishable in their colours and there were some awesome individuals dress ups. Snatches & Dumbbells really shone overall. The Barbie girls were especially cute – roller skating Barbie a highlight for me!!! A special mention of Grant who once again has captured so many special moments- from all of us thankyou, thankyou, thankyou!!! Be sure to follow his Instagram @GrantWilliamsPhotos Week 1 done and dusted and WEEK 2 just about to kick off. Ohhhh the excitement and anticipation!!! Overall points for WEEK 1:All participants earnt 1 point for their teams – Go Teams!!!WEEK 1 Spirit of the IN-BOX OPEN – Olivia EnglishWhat an inspirational and emotional effort. Olivia’s 1st IN-BOX Open after only being with us for a short time. She pushed herself well outside of her comfort zone and achieved more than she thought she could. What an absolute super star!! What was even more special was her Dad (Adrian) counting her through the workout and sharing in her joy. Olivia’s efforts have earnt 3 points for her team. WEEK 1 Best Dressed – Bernie. Due to injury Bernie is unable to physically compete in the Open, however he…