*Don’t forget to log your scores for 20.2 before the deadline!
EMOM x 30:
1. Goblet Squat 7-10 reps.
2. Strict Pull-up
3. 30 sec. Plank
*Choose your own weight for the squats and reps for the pull-ups.
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FREE Trial Week 5:30pm
FREE WEEK TRIAL — 5:30PM at Coastal CrossFit!Thinking about trying CrossFit but not sure where to begin?Start now — before the Christmas holidays — and build the momentum you need to finish the year strong. Why most people don’t start CrossFit (and why you absolutely can): Join us for a week — you will only benefit.Don’t wait for the New Year — start now, feel incredible heading into Christmas, and set the tone for 2026. Come try your free week at Coastal CrossFit — 5:30pm.See you there! Sign up via Mindbody or contact Marie 0432710684 /E: Coastal.crossfit.qld@gmail.comWe look forward to meeting you.
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.
🌊 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
Spitting Sparks – Bodo Lueders
Spitting Sparks – [noun] (spitting spärks) 1. A CrossFit athlete who is on their way to becoming a Firebreather. Welcome to our next series of Athlete interviews. In this series we asked three Coastal CrossFit athletes who have made significant progress in a relatively short period of time to share some of their tips and tricks for success in CrossFit. We hope you enjoy this latest series and as usual please let us know whether you get something out of it either in person or by posting a comment. The third and final Athlete in this series is Bodo Lueders: Please provide a bit of background about yourself: My name is Bodo Lueders, I am 34 years old and have been playing football (soccer) since moving to Australia in 1990. I am an accountant and get to sit on my backside all day which is why I look forward to CrossFit. How long have you been training at Coastal CrossFit? I have been training at Coastal CrossFit for 16 months (I think). How would you describe your fitness when you started? General fitness was good as a result of football training. The main thing I could transfer from football was my lung capacity. 99.9% of the CrossFit movements were completely foreign to me. I can still remember squatting with the PVC bar for the first few weeks. I also struggled with the coordination of most movements e.g. double unders, kipping and all Olympic lifts (I did not know the difference between a snatch or clean and jerk). What has changed the most about your fitness? I think my upper body flexibility and strength has improved resulting in heavier Olympic lifts (my snatch has progressed from a pvc pipe to a PB of 72kg) and increased number of body weight pulling and pushing reps. How often do you train on average? I have tried to make training a habit and because I am fairly inactive at work I like to train 4-5 times a week. Where possible (normally on a day off) I will attend double sessions to practice my Olympic lifts. I find the performance development sessions particularly helpful as they tend to focus more on the Olympic lifts. What are your goals for the future? The Open was my first competition. I really enjoyed the atmosphere and picked up on a few tips to improve my performance e.g. linking movements together. I would like to compete in more competitions as a result. My goal is to snatch my body weight by the end of the year (6kgs to go). Not sure if this is achievable but the aim is to add 1kg every month. What advice would you give to a new CrossFitter who wants to progress rapidly? Listen to the trainers, ask questions (I was lucky in that some of my groups were fairly small and had an opportunity to get more personalised feedback from the trainers – I found Friday open gyms a good time for this), read and look at Chris’s posts, train as much as possible (concentrating on areas you need to develop), train with people who have been Cross Fitting for a while (thanks to Tyler for helping me with toes to bar!), improve your eating and try to get more sleep (although I need to improve on both of these areas). How would you describe your nutrition? Generally poor. I increased the amount of food I was eating about 6 months ago (both carbs and proteins) for muscle repair and fuel. Since attending the CrossFit diet session I am more mindful about the nutritional labels on food items I purchase and the refined carbs I eat (rice and pasta are my weakness). What are your favourite and least favourite workouts, movements etc? Least favourite movement would have to be double unders – some weeks I seem to have them but most weeks they seem to have me and Brooke seems to kick my butt at double unders all the time! My favourite workout would have to involve the snatch. I find it to be one of the hardest movements as one little thing can ruin the lift but when you get it right it always puts a smile on my face. Bit like a golf swing I guess, one correct hit makes up for the 30 bad ones. What keeps you coming back? The variety – I have rarely completed the same exercise. The challenge of completing a workout. And last but not least, the people. Chris’s Notes: There are two words that come to mind when I think of Bodo – consistency and effort, and it is my opinion that these two attributes explain much of the improvement that we have seen from him in such a short time. Whilst by his own admission some of the movements in CrossFit have not come that naturally, he has overcome this by always being there and always trying hard. Add to this the fact that he spends most of his time at training in the bathroom and doing burpees for being late and his achievements are even more impressive! We hope you have enjoyed getting an insight into how these athletes have achieved success and that it has motivated you to realise that you too can achieve the same. While you might like to believe that the person who is beating you is doing it because of their genetics or gender or age, the reality in 99.9% of situations is that the better athlete has simply worked harder, eaten better, slept more and believed they could.