Three cycles of
EMOM x 5
Power Clean 2-4-6-8-10 reps
*All reps are touch and go.
*Each cycle is for load.
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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.
🌱SPRING KICKSTART has begun – Join us!!
🌱 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
The CrossFit Open in Review
Well the CrossFit Open is over for another year and I thought I would reflect on the experiences of the last five weeks. Marie and I could not be happier with the support, sportsmanship, high standard of movement and general camaraderie that we were witness to over the last five weeks. It makes us very proud of the gym that we operate and reminds us that we get to do what we love for ‘work’ everyday. The success of the open relies on the honesty of the affiliates and regardless of the widespread lack of standards that have gone on outside of our four walls, I am proud of the standard that we maintained and you can all hold your heads high knowing that your score on the leaderboard is real. We encouraged you all to enter the Open not because we really cared about your ranking but because we knew that it would push you to do great things and I am confident without a doubt that in some way or another, each one of you is walking away from the experience having been inspired either by your own or someone else efforts. We have seen numerous people hit weightlifting PR’s (multiple times), perform movements for the first time and perform multiple reps of movements that in some cases may have only be learned in the days prior. Awesome work. Each week this year we handed out prizes for the spirit of the open. Firstly, congratulations if you have been one of these winner but please be well aware that just because you may not have received one of these prizes that we didn’t notice your efforts. Each week there were several people that made the short list and if we had a longer competition or more prizes, many more of you would have been recognised. The big take away in all of this is that you are all capable of doing spectacular things when it comes to the crunch and you can take this experience and apply it to your day to day training in the gym. Imagine the progress you could make if you approached even just one of your daily workouts each week in the manner that you have approached the Open workouts. Personally I have obviously been disappointed to not make regionals this year but I decided last year that I didn’t want to play the safe road and keep making regionals only to get crushed when I got there. I took a bit of a risk this year by focusing on movements, WOD’s and loadings that should have seen me go better at regionals but unfortunately it looks like I got the balance of conditioning vs strength/technique work out of whack. Looking on the bright side, for every success or failure I learn something valuable not only for my future progress but for the quality of coaching and programming that I can offer in the gym. Next year I plan to offer a splinter competition called the ChrisFit Open and it will only be open to competitors who are under 5’6″ and 65kg. The cost of entry will be $19.95 (cheaper than the open) and all proceeds will go towards the purchase of human growth hormone so that I can come back to CrossFit bigger and better. All workouts will be couplets in the sub five minute range and will frequently contain strict HSPU and Muscle-ups. Who’s with me? Chris.