A. Back Squat 5-5-5-5-5
B. For total time:
21-15-9 reps of:
Deadlift 80/55kg
Double-unders (x 3)
Rest 1 min.
15-9 reps of:
Deadlift 80/55kg
Double-unders (x 3)
Rest 1 min.
9 reps of:
Deadlift 80/55kg
Double-unders (x 3)
Comments are closed.
🌊 Coastal CrossFit KIDS 🌊 Is your child ready to move, play, and grow stronger—both physically and mentally? Our Coastal CrossFit KIDS program is here to help! 🕒 Schedule: 🏋️ Coached by: Chloe Saliba – CrossFit Games athlete and international weightlifter! 🏋️♀️ With years of elite training experience, Chloe brings her passion and expertise to every Coastal CrossFit KIDS session. She makes fitness fun, engaging, and full of energy, and absolutely loves watching kids build confidence, master new skills, and grow stronger every week. Our program is suitable for all abilities, focusing on:✅ Building confidence✅ Making health & fitness fun✅ Teaching movement skills for life Give your child the gift of strength, confidence, and a love for fitness that will last a lifetime. 💪✨ 📩 Message us to book your child’s spot today!coastal.crossfit.qld@gmail.com0432710684
🏋️♀️ 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.
🌱 SPRING KICKSTART – 4 Week Reset 🌟 “There is no better investment than your health.” Our 4 week SPRING KICKSTART has begun (Monday 6th Oct- Monday 3rd November)…Remember this is just the start.– 4 Week Kickstart– 12+ weeks (Noticeable difference)– 6+ months (Sustainable change) This is the launchpad not the end goal… STEP 1: REVISIT THE BASICSUsing the Checklist below, identify your STRENGTH & WEAKNESSES.Fixing your weakest link will provide the most benefit.Establish 1-2 goals with 2 strategies each to assist you. Sustainable actions are the key to long term success. Commit to the 4 weeks, make positive changes and stay the course. WEEKLY PRINTABLE Chart- Coastal CrossFit Members Join our KICKSTART challenge Facebook page
Touch your Toes! It is alarming to us the amount of athletes both young and older that can’t touch their toes. It is becoming a much more regular occurrence due to common factors such as sitting all day behind a computer, not stretching and/or general inactivity. If this is you, it’s not the end of the world, but you need to sort it out. Here are a few tip tricks that with consistency can make a big difference in a short amount of time. Why does it matter? Being able to touch your toes with a straight back ensures adequate core control and sufficient flexibility of the hips and hamstrings through basic movements such as running and jumping without adding additional pressure through the lumbar spine. If you are unable to do it then chances are you will be losing energy through movement, increasing the likelihood of injury, and limit you from achieving your true strength potential (fitnessrevolutionleominster.com). Let’s maximise your potential to run, jump and lift by achieving this basic control and flexibility. Let’s measure Firstly, test your hamstring flexibility by placing both feet under the hips; keeping straight legs and a straight back (no flexion) reach down towards the ground as far as you can. Take note of your reach. If you can’t touch the ground, you have flexibility issues. We want to maximise our physical potential and save ourselves injury so let’s sort it out. Let a golf ball be your best friend. When a friend told me about this I was skeptical, that was until I gave it ago myself. Try it yourself and let me know how you go. With bare feet (or socks) place a golf ball under the arch of your foot and very slowly roll the underside of your foot. Add weight/pressure as pain allows. Yes this will hurt, but you don’t want to be in huge amounts of pain so if this is extremely painful back off a little or use a softer ball (Eg. tennis ball). It is possible to hurt the muscles in your feet by rolling too much and too fiercely so make it progressive. From here cover every part of your foot, from under the toes to the heels in the same manner. I recommend you do this for at 2-3 minutes per foot (set a timer). Even after your first session the difference in flexibility can be astounding (1-2 inches), however I recommend you do this every day for at least one week and see what difference it makes. Re-measure Be sure to remeasure so you know if it is working. If you see little or no change (I doubt it!!) assess how much pressure you are applying. What, you don’t have time? Yes you do – this is 4 minutes of your day. Keep a golf ball in the bathroom and roll out when you are brushing your teeth. Heck, take it in the shower with you when you are washing your hair. If you are sitting at a desk roll out (this may take longer in a seated position). Why does it work? When you massage the soles of your feet, you loosen the starting point of a network of connective tissue that runs all the way up your back body to the crown of your head. Not only will this help loosen your hamstrings it may even help other ailments that you have such as plantar fasciitis. So start giving your feet a bit of love and they will love you back. By Marie.
