Welcome back to Madi, Sean & Garr!
13-11-9-7-5 reps for time of:
Chest to Bar Pull-ups
Snatch 40/30kg
*Advanced athletes may scale up to Bar Muscle-ups/Snatch 50/35kg.
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🌊 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
🏋️♀️ 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
Athlete Spotlight- Chris G
Welcome back to Athlete Spotlight. This edition we will get to know Chris Gardner (Chris G). Chris has trained at Coastal since June 2015. He is often seen at the 5:30pm session however has recently been mixing it up. His sense of humor always brings a laugh or two and not always with him ;D Chris always brings a positive vibe to a class, and remains positive even when things might not always go his way. Last year Chris had a pretty significant knee injury requiring surgery. Upon his return Chris was exceptionally responsive to coaching and guidance from Chris and I. He took the time to concentrate on the quality of his movement, whereas prior to injury Chris was capable but it was the finer details of movement in my opinion that was letting him down. His turn around through this time was dramatic and saw him come back fitter, faster and stronger and he is still continuing to move forward. Along side this Chris has also focused on nutrition and is continuously aiming to improve in all aspects of health and fitness. It has been great seeing him hit new PBs recently and we look forward to seeing your continued progression. Can you give us a bit of background about yourself, where you grew up, profession, previous training, hobbies, etc. Firstly, it’s a privilege just to be called an athlete. I turned 40 this year, I was born in Luton, not too far from where Renee is in the UK but I grew up in a village called Mousehole (pronounced Mowzel) near the most south-westerly tip of England. Worth a look if you are ever in the area. We had limited choices for sport in that part of the world as infrastructure was sparse compared to the big smoke, but we did have rowing and we did have rugby, I was fairly accomplished at both for most of my teenage years. At the end of my college year I still hadn’t decided on a career path and fell into a job as a careworker with children with emotional and behavioural problems, a challenging roll at that age but one of the most rewarding jobs an 18 year old could have, and one that shaped the career direction I was to take. At 21 I decided to go to university, an opportunity to complete a degree for a vocational career choice. My mum always said that she imagined I would end up in a uniform, little did she know that I would follow her into the world of nursing. A choice that set me on a path of 18 years in public health delivery. Surgical, emergency and ultimately an intensive care clinical nurse specialist among other roles. Now I am working as a project manager in healthcare. My contract is up at the end of the year, so if anyone knows of a vacancy???? In amongst that story is that of my family, married at 25 kids from 5 years after and a trip to Australia in between. I’ve been on the Sunshine Coast almost as long as I have been coming to Coastal. You have trained with us for over 3 years, can you tell us how you heard about CrossFit and what made you start and has kept you with us at Coastal CrossFit? I can’t remember the exact search terms I entered into Google that day but prior to crossfit I remember enjoying group exercise classes, my favourite was ZU, and I was also more engaged during personal training sessions. I just could not get on with training on my own, I struggled then as I do now to keep myself accountable during workouts. Whatever I put in the search box that day crossfit was the result, I trawled through the different websites for the crossfit gyms but I kept coming back to Coastal. I needed to change, I needed something I could commit to. I was fed up paying gym fees and not using it. There was something I was drawn to. I made the call and spoke to Chris, no looking back from there. I remember something Chris said on the first day at crossfit, ‘leave your ego at the door, there’s always gonna be women that are lifting more than you’. The reason I keep coming back, I love the competition, the camaraderie, the support, the expert advice, the variety and most of all the people. Not too long ago you suffered an injury which put you out of action for a little while. Many people would use this to stop training, however you used this as a catalyst to change your mindset in regards to movement. Could you tell us what happened, your mindset change and how your attitude has resulted in greater improvements in your athletic development? What I didn’t mention above was that for most of the time between playing sports as a teenager and getting involved in CrossFit was that I had a poor lifestyle, bad diet, smoking etc etc and only intermittent training. When I injured my knee playing touch football my lifestyle was improving. I would’ve been mad to give that all up and revert to bad habits. I tried to get back to the gym as soon as possible, I put my trust in the trainers and dialled the weight right back, worked on technique and when I was back at 95 % function started to see some significant gains. The injury in some part was a very positive experience, it really was difficult during the initial recovery/convalescence, I was desperate to get to the box as soon as possible, I would not want to go through it again but I definitely appreciate the experience. What is your favourite movie? Difficult question for me, I love movies. Would happily talk about movies all day. Favourite band/music? CrossFit Jam or pump up song if you have one? I listen to so much music, from a mis-spent youth I…