*Please don’t forget – timings for Friday are: 6am, 12pm, 4:30pm.
For time:
15 Bar Muscle-up
15 Deadlift 100/65kg
Run 1200m
12 Bar Muscle-up
12 Deadlift
Run 800m
9 Bar Muscle-up
9 Deadlift
Run 400m
Comments are closed.
More Stories
When: SATURDAY 6th DECEMBER We have a day of FAMILY FUN (join us in one or all) The PLAN-10am – 11amCoolum Aqua Fun Park – (Book your own tickets)Bring the Family- the more the merrier!! 3pm- 5pmBareFoot bowls – $10 per person (pay on the day)Club Kawana then, Join us at the Gym for a great night (More details to come). I will create individual events for each activity so we know who/how many to expect.Looking forward to a great day/night of celebrations with you all!!!
SPACE AVAILABLE FOR RENT – COASTAL CROSSFIT We have an upstairs space available for rent, ideal for health and fitness related services, such as massage, physio, recovery practitioners, and more. Approx. 8m x 5m, with flexible configuration Located directly beside our member recovery area (sauna, boots, mobility) — access may be included in lease options. Business must be suitable to operate alongside a CrossFit gym environment Why This Space? Built-in exposureDaily visibility to our active Coastal CrossFit community — motivated members focused on performance, health and recovery. Prime Warana locationEasy access to Nicklin Way and convenient for clients, local workers and passersby. Established business hubPositioned among thriving local businesses with great visibility and foot traffic. Flexible layout (The space can be reconfigured to suit your service needs). If this sounds like the right fit, contact Marie on 0432 710 684 or email coastal.crossfit.qld@gmail.com
Virtuosity Challenge
The Virtuosity Challenge “Doing the common, uncommonly well.” We’re inviting you to push past the ordinary and achieve mastery in the fundamentals. The Virtuosity Challenge isn’t about chasing the flashiest lifts or the heaviest numbers—it’s about refining the basics and performing them with precision, consistency, and excellence. The Challenge: Why take part? By the end of the year, you’ll achieve virtuosity in your chosen movements—mastery through repetition, focus, and commitment. Members- commit on our Members Facebook Page.
Saturday
💪 Bring a Friend to Coastal CrossFit! 💪 Let’s share the love of fitness and community this Saturday at 7 am! Your recommendations mean the world to us – and we can’t wait to meet your friends!
🌊 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
Parents: Time To Look After You!
The kids are back at school so you are finally going to have some time to yourself. Now is the opportune time to focus on you – get on track and lose those extra few kilos you may have put on over the festive season. Whether it’s the bikini body you want, increased energy, to shed a few kilos and to just feel good, this is where to start. It is far too often we put ourselves second to our children, our partners, friends and work, etc. What we need to remember is we will be a better parent, partner, etc. if we take time to look after our health and fitness. Good health provides us not only with a greater quantity of life, but most importantly quality of life. Here are some tips to get you moving….. READY…SET…GO!!!! Have fun! Exercise doesn’t have to be boring, and we have a little saying “It doesn’t have to be FUN, to be FUN!” For me the “fun” in training is learning new skills, getting faster, stronger, etc. Set yourself a challenge and aim towards achieving it. This can be anything from being able to run around with my children and be an active parent, beat my 8 year old in a running race, complete 10 push-ups, climb a mountain, learn to swim…. You get the idea. Open your mind and have something to strive for, as this makes the journey a worthwhile one. Go on and set yourself a goal. Do this now!!! Frequency & consistency So you have set yourself a goal, now is the time to get to work. In all aspects of life satisfaction comes from all achievements (big and small). Have your eye on your end goal, but remember to celebrate the smaller milestones towards achieving it. You need to be able to run 100m before you can run a marathon. How do we start achieving the small (and then big) goals? Start working towards them- hit them regularly and with consistency. We recommend a minimum of 2-3 times a week, every week (I.e. not 1 day this week, 7 next week, 0 the next). Initially our goal is to establish good/healthy habits, that will become second nature soon enough. So schedule it into your diary and don’t give yourself an out. Even better commit to a friend to do this together (it is unlikely you will be happy about letting someone else down). This will ensure you are giving yourself the best chances of success. Pick up the pace. This is another area where it is a great to have a friend along for the journey. I am by no way suggesting “walk talking” (a casual stroll where you can talk comfortably). If you can talk, you are not working hard – get your eye on your prize (your goal) and work like you want to achieve it. We want your heart rate up and we want you sweaty. For some this may be a brisk walk, for others this may be a sprint. *If you have any conditions that may limit you be sure to get clearance from your doctor before starting. You are what you eat As much as I know you don’t want to hear it, you cannot out-train a bad diet. You may get quick results through ill-advised methods but these methods are unsustainable and as soon as you stop, the results stop too. It may take a little longer to see results through a more holistic approach but the beauty of this is that the extra time it takes is extra time spent learning the skills of good eating. Once you’ve got that ball rolling you’ll be much more successful than the person who wants everything yesterday. If it seems too good to be true – it is. We recommend establishing good eating habits based around real food (not processed). Basic guidelines are to stick to the perimeter of the shop- meat, vegetables, nuts, seeds, fruit (I.e. no packaged food, sugar). Do the right thing 80% of the time and allow yourself the occasional treat. A program to suit you At Coastal CrossFit we aim to provide a holistic approach to health and fitness- No gimmicks just solid foundations to get you on track towards lifelong health and fitness. Circuit Training CLICK HERE to find out more about our Circuit Training Session. Monday, Wednesday & Friday at 9:15am-10:00am (Right after school drop off). Dedicate 45mins 2-3 days a week and see what results you can achieve. – Feel great and look great – Have more energy – Lose weight – Be a positive role model – Join and meet a great group of people – Kids welcome (give us a call to discuss) Next block STARTING: 9th Feb- 6th March Limited places so BOOK NOW: CLICK HERE to book or Call/email Marie mob: 0432 710 684 , info@coastalcrossfit.com.au Optional: Nutritional challenge $40 (includes nutritional package and support).