Push Jerk 30-20-10-5 reps.
*Each set is for load.
*Rest as necessary between sets.
*Yes they need to be unbroken.
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At Coastal CrossFit, we know starting—or getting back into—fitness can feel overwhelming. That’s why we’re here to guide you every step of the way, whether you’re new to training, coming back after a break, or an experienced athlete. Why Coastal CrossFit is different: Classes That Fit You:Join our group classes and train with amazing people who support your journey. Every session is designed to challenge you safely while celebrating your progress along the way. Not ready for a class? Try our 1:1 programs: Take the first step today!No matter your experience, Coastal CrossFit is your place to get stronger, healthier, and more confident. Book your free session now and join a community that has your back every step of the way. Learn more About Coastal CrossFit
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.
Clash on the Coast 2017
Clash on the Coast 2017- Information page 1 TEAM POSITION HAS OPENED UP!!! Please contact us at coastal.crossfit.qld@gmail.com if you would like to take this position. Coastal CrossFit Queensland is excited to announce we will be hosting our 9th annual “Clash on the Coast” competition on Sunday 29th October at Buddina State School on the Sunshine Coast. This year’s event is a mixed teams – consisting of 2 male + 2 females, with Scaled and Rx’d divisions. Teams will be capped at 70. As always, our aim is to provide a professional well organised, fun community event. Workouts (WODs): All teams will complete 4 WODs throughout the day in either Scaled or Rx’d divisions. Overview: It is assumed that athletes who are participating in Clash on the Coast are familiar with standards and range of motion for the commonly performed movements of CrossFit. Please take the time to look through this link https://www.youtube.com/playlist?list=PLdWvFCOAvyr0hDT1uP507BWGn35BX7U0G which contains demonstrations for most of the movements you will encounter on the day. Reps not performed to these standards will not be counted. Workout 1: Duration: 12 min. Objective: Perform as many Overhead Squat as possible. Description: This workout has 4 stations (see below) where on the call of go, one athlete will start and the rest will flow through as the athlete in front of them finishes their reps. Once athlete 1 gets to the Barbell, they will begin to perform Overhead Squats. As each subsequent athlete progresses to the Barbell they will be able to take it in turns performing Overhead Squats adding to the team total. Each team will have a pre-loaded bar for male and female athletes and only one barbell may be used at any one time for overhead squats. There is no minimum or maximum number of reps per effort for this movement. There is no penalty for an athlete not making it to the overhead squat before the time cut off. Station Rx’d Scaled 1. 20m Handstand Walk (distance may be accumulated in multiple short efforts) 20 x 10m shuttle run (one foot must cross over the end line on each turn) 2. 30 x Dumbbell Snatch 22.5/15kg (must alternate arms on each rep) 30 x Dumbbell Snatch 15/10kg (must alternate arms on each rep) 3. 20 Toes to Bar (see standards video for reference) 20 Hanging Knee Raise (see standards video for reference) 4. Max reps Overhead Squat 60/40kg (bar is taken from the ground) Max reps Overhead Squat 40/25kg (bar is taken from the ground) Workout 2: Duration: 12 minutes. Objective: Accumulate as many Synchronised Burpees as possible. Description: This workout will start with two athletes assigned to the Burpees and two athletes assigned to the run. The pairs will rotate stations on the completion of each run. The athletes performing burpees must be in synchronisation with each other in that their chests touch the ground at the same time and they clap hands, in the air with an upright body position at the top. This can be performed with mixed or same sex pairs. Workout 3: Duration: 12 minutes. Objective: As many reps as possible. Description: This workout has four stations (see below) where each athlete will start on a station and rotate on 1 minute cycles for 12 minutes. Station Rx’d Scaled 1. Max reps Thrusters 30/20kg (see standards video for reference) Max reps Thrusters 20/15kg (see standards video for reference) 2. Max reps Chest to Bar Pull-ups – strict or kipping. (see standards video for reference) Max reps Pull-ups – strict or kipping. (see standards video for reference) 3. 50 x Double-unders *Not for max reps. This is a minimum work requirement where 49 of less = a score of zero. 50 x skip *Not for max reps. This is a minimum work requirement where 49 of less = a score of zero. 4. Rest Rest There is no penalty for an athlete who cannon complete a movement. Workout 4: Duration: 12 minutes. Objective: As many reps as possible. Description: This workout is broken up into 3-minute blocks. The male athletes will start on the sled and the female athletes will start on the Overhead Dumbbell Walking Lunge and will change to the opposite exercise every 3 minutes. This workout will be performed across the width of a field where each crossing of the field is considered one rep. Each team will be allocated one sled and one Dumbbell and the athletes can manage their change overs however they see fit. Each 3 minutes, the pairs will swap to the opposite exercise until 12 minutes is complete. Station Rx’d Scaled 1. Sled Drag 60/40kg Sled Drag 40/20kg 2. Overhead Walking Lunge 22.5/15kg(dumbbell is held is support by one hand) Overhead Walking Lunge 15/10kg(dumbbell is held is support by one hand) Registration: CURRENTLY CLOSED- 1 team position has opened up. Please contact us at coastal.crossfit.qld@gmail.com if interested. REGISTRATION FORM Please note payment needs to be made at time of registration via EFT or PayPal (details below). You will be able to amend your team and athlete details until registration cut-off. Please ensure you order the correct shirt size for your team members (this can’t be changed after the cut-off date). Payment: Cost for the team is $260. This includes an athlete shirt for all participants. Payment is to be made at the time of registration either by electronic funds transfer or PayPal. Please indicate your payment option on your Registration form. Electronic Funds Transfer: Bank: Suncorp Account Name: Coastal CrossFit Pty Ltd BSB: 484-799 Account Number: 015091578 Reference: Your Team Name or PayPal (using link below) Clash on the Coast 2017 Rego Communication: Please check back here (Clash on the Coast 2017 Information) for updates. FACEBOOK Please LIKE & SHARE our Clash on the Coast Facebook page Email us: coastal.crossfit.qld@gmail.com. We will send emails to your Team Captain with any relevant information. Sponsors: Our equipment supplier and title sponsor MAVERICK Strength & Conditioning Equipment *MAVERICK Equipment will be sold off at the end…