“Lynne”
Five rounds for max reps:
BW Bench Press
Pull-ups
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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.
What it takes to get to regionals.
Being that we are right in the middle of all of the Regional excitement we thought it might be interesting to feature a piece on the efforts it takes to make it to regionals. To give us some insight into this subject we interviewed a good mate of ours Drummond Williamson (CrossFit 42 South) who is one of Australia’s most consistent performers having qualified for regionals every year since 2010 and to his credit was one of the oldest athletes in the field this year. We asked Drummond to be completely honest with his answers – not that we think he is a liar but sometimes it can be easy to subconsciously sway your answers to what you think people want to hear rather than the reality. For anyone with the goal of making to regionals – I am sure Drummond would be happy to give you some advice if you were to shoot him an email. Here is what he had to say: How long have you been doing CrossFit? 6 years or so. What did your training look like before CrossFit? Very traditional gym training (lots of bicep curls – no legs! Ha) 4-5 times a week with the odd run and bike ride thrown in. Can you give a brief overview of a typical day of eating (training day): Banana when I wake up followed by a big eggs and bacon type breaky mid-morning. Lunch is usually deli meat and and fruit or maybe a Steak if I’m hungry enough. Dinner is what ever my beautiful wife serves me up. Regular meals are spag bol, meat and veges or a roast. What would you consider to be your strengths and weaknesses and how do you target your weaknesses in training: At the risk of sounding cocky, I wouldn’t say I have any glaring weaknesses however I am always trying to increase capacity across all elements. I work with my Oly lift coach Leo Isaac twice a week and try to ensure I am addressing the movements, rep schemes and time domains that I least feel comfortable with regularly. Where does your training/programming come from? I pick and choose from a variety of sources such as outlaw, nclab and competitor WOD. How often/many times a day do you train and how does this vary during the season? I usually have a 90 minute session at 0800 and if I feel like I have more in the tank and/or I have the time I’ll throw in another component after lunch. Usually a EMOM to address a weakness. Can you give a brief overview of the percentage of your training time you dedicate to strength/oly lifting (in isolation), skill work, general conditioning? As stated above, twice a week I work with an Oly lift coach and I usually address skill or movement weaknesses with EMOMs. What advice would you give to someone who has a goal to make it to regionals? I think it is important to ask yourself why you want to go to regionals. What are you willing to sacrifice to get there? I’ve said before that I don’t live my life like someone wanting to finish on the podium. I genuinely enjoy competing and pushing the limits and I’ve been fortunate enough to qualify for the regionals 5 times but I’m pretty sure I’m not the fitness bloke in Australia and I’m not willing to sacrifice the quality of life I lead. I enjoy a beer after a long day, and I have a young family who are far more important than any workout. Having said that I think that you need to find a healthy balance in your training. Learn when to rest, enjoy a beer with your mates, and don’t be afraid to miss a training session here and there. My observation of the best CrossFitters in the world is that they don’t spend all day thinking about training. When they do train they do so with good people and they have fun doing it. How much time do you dedicate to recovery work? Honestly: none. I try to surf a few times a weak. What attribute or attributes would you say are responsible for your success in CrossFit: I think I was fortunate enough to come in to the CrossFit world with a well rounded capacity (albeit by mistake). I’ve been lucky to avoid injury and as a result consistency and frequency has paid off. Also, I don’t take it too seriously. It’s only exercise.