*Check out the attached video – 299kg Back Squat @ 82kg BW.
A. Clean & Jerk 5 x 3 @ 65%.
B. 10-1 reps for time of:
Front Squat 75/50kg
Run 100m
Comments are closed.
More Stories
🌊 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
Why Don't We Do Kipping HSPU/Ring Dips
If you’re a fan of the sport of CrossFit you surely would have seen people do kipping HSPU and Ring Dips and possibly wondered why we don’t use these movements in our gym and where they fit into the spectrum of exercise. The answer is both simple and complicated. I’ll give you the complicated one first. To understand the answer you must first understand that there are two sides to CrossFit – the sport, and the strength and conditioning program. The sport side of CrossFit tests the ability of it’s participants by having them complete a variety of tasks and the person who comes out with the best average result across the tasks is the winner. If the tasks are varied enough, then it would be fair to say that the person who won is a fairly fit human being. The thing to realise is that just like all sports there is an objective and a set of rules and the person who best meets the objective within the boundaries of the rules is the winner. There no consideration given to any physical adaptation that is achieved through this process and nor does there need to be as that is not the objective of the test. If we look at HSPU and Ring Dips specifically, like it or not CrossFit has allowed the use of kipping of these movements in their competitions and if an individual is able to meet the objective of a workout more effectively through the use of these techniques, they would be stupid to do otherwise. If we examine the use of these movements within a strength and conditioning context (which is our primary focus) then the objective changes. Physical adaptation now becomes the focus and we are not necessarily looking for the fastest, easiest or most fun way of doing something. If a movement is programmed with the goal of developing strength and the athlete is weak, (read: most amateur CrossFitters) then it would make no sense to sacrifice the strengthening aspect of these movements by allowing the athlete to kip them when that is the very reason that they are included in our program. What about intensity, isn’t that the most important thing? Intensity is an important consideration in the development of a well rounded athlete but it is not the be all and end all and affiliates or athletes who focus purely on intensity at the expense of strength and technique development are missing the point in my humble opinion. Furthermore I can think of a about 10 trillion safer and more effective ways to create intensity in conditioning workouts before I would use kipping HSPU and Ring Dips. Why do we Kip Pull-ups and Toes to Bar then? If you look back through our programming you will quickly realise that we do a lot more strict pull-ups and toes to bar than we do kipping. Why? for the same reason as stated above. The development of strength is far more important to us considering that the large majority of our athletes are considerably more conditioned than they are strong. Why Kip at all? Unlike kipping HSPU and Ring Dips, kipping pull-ups and toes to bar are great ways to develop intensity in conditioning workouts and they don’t usually result in the athlete landing heavily and repeatedly on their head when they become fatigued. Am I training at the wrong gym if I want to be a regional or games competitor? Absolutely not. True strength and conditioning is the foundation for all successful CrossFit athletes and you don’t have to do much research to discover that the large majority of dominant CrossFitters already had a significant background in some sort of sport where strength and conditioning played a role. We are more than happy for our athletes to kip these movements if and when they have reached a point of development where they might be able to forgo the strengthening benefits that these movements provide – we just haven’t seen it yet. Moreover if you plan to compete at this level and we have not equipped you with the necessary tools to complete the task, then we have not fulfilled out duty to you. The short answer: If you’re strong enough to forgo strength work, then you should learn these techniques and practice them to a point where they may provide an alternative in the right situations but strict work should remain the foundation.