*Please note that the gym is closed on Monday.
Four rounds, each for time of:
10 Slam Ball Put and Take
20 Dumbbell Snatch 22.5/15kg
30 Deadlift 60/40kg
*Rest as necessary between rounds.
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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
14.1 Tips & Strategy
Overview: For those of you that are new to this workout it’s a sneaky one. The sets are just a bit bigger than most people can do comfortably and the weights are just between being heavy enough to justify a Clean & Jerk and light enough to snatch. Pacing is really important – in 2011 there were many example of people who had their first round done inside 1 minute and ended up with a total score of only 3 or 4 rounds in 10 minutes. I suggest that holding back a little at the start can make a big difference and if you’ve got anything left in the last few minutes – go for it. I feel like I’m in a good position to give advice on this workout considering that both Marie and I have done this workout more times than we care to remember. This was the first workout of the first year of the Open (2011) and in that year there was a glitch with the games website which caused CrossFit HQ to push the whole competition back 1 week, which meant (unfortunately for us) that we had an extra week to keep coming back (which we did almost every day) to try and beat our score. We literally tried every strategy conceivable which is good for 2 reasons – 1. I don’t have to do this workout more than once this year, and 2. I am in a good place to give advice to you right away. Ground to OH: Firstly, be clear that the barbell lift is a ground to OH anyhow. This means that you can use any method you choose to get the bar overhead. The snatch is definitely the quickest movement per rep but is quite taxing and the clean and jerk is quite a bit slower but more repeatable. I would suggest that more powerful athletes use a narrow grip power snatch and revert to a clean & jerk if necessary. For less powerful athletes, I recommend that you use the clean & jerk right from the start. Forget the muscle snatch unless you have an engine similar to a regional/games athlete – these are definitely quick but a very taxing on the shoulders and lungs and will induce large rest breaks for us mortals. Finally don’t be afraid to take strategic breaks on the barbell. 15 reps is that number where its beyond what most people can do comfortably but no so far beyond it that you want to put the bar down. This is what makes this workout hard because it tricks you into doing more work than you probably should in any one set. Double-unders: Make sure you have a rope that is the right length and a spare rope in case of malfunction. If you’re not good at double-unders, my best advice is to stay composed and take your time getting the rope into the right position before you start and don’t rush back into your reps after a mistake. Avoid getting flustered no matter how bad they are going as this will only make matter worse. For people who are good at double-unders – stay relaxed and do them at a cruising pace. The difference between a fast and slow set of 30 unbroken DU is only a couple seconds but dramatically different in energy expenditure. As crazy as it might sound, don’t be afraid to break these sets strategically – it takes very little effort to stop and start a set of double-unders and pulling short of absolute exhaustion will allow you to move on to the G2OH in a more composed state.