Hang Power Clean 30-20-10-5 reps.
*Each set is for load.
*Rest as necessary between sets.
*Don’t be a cherry picker!
Optional:
Tabata Burpees
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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
Which Shoes?
By Chris Saliba. If you’ve been around CrossFit for a while you’ll remember a time when the apparel of choice was a pair of Chuck Taylor’s and board shorts. Weightlifting shoes were hard to come by and if you had a pair, they had probably been handed down over a few generations. As the popularity of CrossFit grew and corporate overlords such as Reebok (I’m sorry Reebok, it was just a joke) jumped on the band wagon we became spoilt for choice and bombarded with endless marketing hype as to why we need 6 different pairs of shoes. Jokes aside, the subject of footwear comes up pretty frequently in the gym and we thought we would share our thoughts to help you with your footwear decisions. Weightlifting shoes: Guess what, weightlifting shoes are really good to weightlift in. If you’ve got a pair and you’re weightlifting, then wear them. I’m of the mentality that if there is a piece of accepted equipment that can give you an edge, then go for it. Don’t get so reliant on them that you can’t do Cindy without them but don’t over think it too much. If you’re missing snatches in your Nano’s trying to emulate Rich Froning, then you’re missing out. You don’t need to spend a fortune either – you can buy a pair of Adidas on Eastbay for about $90.00. Running Shoes: Minimalist shoes are popular in CrossFit but to be honest I think this has more to do with the romanticised idea of being a modern day caveman than anything else. If you’ve got good running mechanics then go for it but don’t overdo the distance in them too soon or your Achilles might just snap in half. Don’t forget to test and measure – you would be surprised how many people will simply persevere through the pain of running in an inappropriate shoe just because you were told they were the shoe for every occasion (Nano’s). If you’re in pain then get to the bottom of it – is it your running mechanics, too much too soon etc. Cross-trainers: Given the choice to run in cross-trainers vs. doing pull-ups, burpees, air squats, box jumps etc. in running shoes, I would take the running shoes. Cross-trainers are terrible to run in for any distance over about 400m whereas wearing running shoes to do the bodyweight stuff in the gym will be of no disadvantage. Which shoes and when? Single element workouts are easy. If you’re weightlifting, wear weightlifting shoes (bench press is weight lifting not weightlifting). If you’re running, wear running shoes and if you’re doing anything else, wear anything other than weightlifting shoes. Multi element workouts – pick the shoe that is going to give the most advantage. For example, if there is running and weightlifting in the same workout, figure out where the most time is to be gained or lost by wearing the right/wrong shoe. If it’s a long run with a light lift then your weightlifting shoes will give minimal if any advantage in the lifts but prove to be a huge disadvantage in the run. On the other hand if it’s a short run and a heavy technical lift you might choose to sacrifice a few seconds in the run for no misses in the lifts. In summary, I think that anyone planning on doing CrossFit long term should get some weightlifting shoes and other than that a pair of runners suitable to your running mechanics is all you need. Of course if you’ve got the budget, go ahead and buy a pair for every occasion but it’s definitely not a necessity.