Four rounds:
Row 500m
15 Deadball Over the Shoulder 45/30kg
100 Double-unders
90 sec. Plank
*40 min. to complete
*Each exercise is individually timed.
*Rest as necessary between exercises.
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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.
Challenge 2015!!!
By Marie: Happy 2015 everyone. This is the time that many people will start to think about the year ahead … setting New Year’s Resolutions or goals; be more positive, lift more, smile more, etc, etc. Some truly believe that they really are going achieve their goals and others set some resolution because “it is the done thing” with no real intention of making any changes. Few people truly achieve such goals or don’t know when they have achieved them for reasons including: They don’t really want the goal or 2. They fail to plan to achieve their goal, 3. Their goal is unrealistic. 4. The goal is not measurable. In all aspects of life I believe satisfaction comes from ALL achievements, big and small … this makes the journey a worthwhile one. “It is good to have an end to journey toward; but it is the journey that matters, in the end.” ― Ernest Hemingway This article is aimed at helping you establish worthwhile goals; achieve PB’s or get your first Pull-up but also assist in improving other areas of your life. Life vision: Without getting all touchy feely, think about the type of person you want to be throughout your life. I.e. Now, in 5-10-20 and 50 years’ time. Create goals with this in mind. My health and fitness goals are to always be active and be physically and mentally competent to do any physical activities I love. To be able to enjoy life continue to be an active and involved parent (grandparent and great- grandparent). To look into the mirror and like what I see and age gracefully. To be a competitive CrossFitter inside our box and in the local CrossFit community. Design Outline: Step 1: Define EXACTLY what you want. Firstly, and I believe most importantly select goals that mean a lot to you. Write it down and tell somebody who is close to you who will help keep you accountable. It is easy to just say a goal and never review it; hence it is unlikely you will achieve it. Give yourself the best chance. Constantly remind yourself of what you want to achieve. We have the white board set up in the box- get your January & February goals out there so that our awesome community can help support one another. Step 2: Establish your plan Break your goal into small achievable steps and plan around any obstacles that may hinder your progress. Step 3: Be Positive Your goal is what you ARE going to achieve. The difference between wanting and having is completely in your hands and is dependent upon your efforts. Surround yourself with people that are going to reinforce your goals and believe in yourself. Step 4: S-M-A-R-T S– Specific Specific means clearly defined or identified and should be clear to anyone else. E.g. Not specific- I want to be stronger. Specific- I will deadlift 100kg. M-Measurable As with WOD’s you need to be able to measure your success. Define your standards, weights, movements, times, etc. Not measurable- Get Fit. Measurable- Run 400m in under 90seconds, achieve 5 full range of motion Toes to Bar, lose 5kg of fat. A-Attainable If you currently can’t complete a correct body weight Squat, a 100kg Back Squat would be mentally and physically unattainable in the short term. Your goals should encourage and push you along and be realistic. A short term goal of a 20kg Back Squat would be more attainable and keep you moving. R-Relevant Be sure your smaller goals align and support the vision you have for your life. T-Timely Specifying a time deadline for your goal will give you an end point and makes your goal attainable. An open ended goal provides no incentive to work. Now is the time to get pen to paper, set your goals and establish your plan on how you will achieve them. Goal plan- E.g. 5 Pull-ups, 100kg Deadlift, Sub 5min Fran, etc. Physical Achievements inside the Gym: Time frame 1. 2. 3. 4. 5. Physical achievements outside of the Gym: Compete in 3 friendly local CrossFit competitions this year, Tough Mudder, Run a marathon, Kokoda (NOT!!) Physical achievement outside of the Gym: Time frame 1. 2. 3. 4. 5. Physical Appearance: E.g. To look good in a bikini, to lose 5kg of fat, to gain 5kg of muscle. Time frame 1. 2. 3. 4. 5. Mental: E.g. To be positive influence in the gym and to motivate others. To fight the voice and keep going when all I want is to stop. Time frame 1. 2. 3. 4. 5. Nutrition: Eliminate sugar, reduce caffeine, only one cheat meal a week. Time frame 1. 2. 3. 4. 5. Break down your goals Establish your plan of how you will achieve each of your goals. Physical: Eg. 5 Strict Pull-ups. I will achieve this by February by working pull-ups every second day to the best of my ability in varying formats. I will ask Chris and Marie for guidance. Sub 5min FRAN. Every Friday during Open Gym I will work thruster skills and practice linked reps at RXD weight. Work pull-up technique. I will get Marie or Chris to watch my movement to identify areas that can be improved. I will complete FRAN at the end of February. Physical Appearance: I will take a photo of me now and put it in a visible place for additional encouragement. I will identify weaknesses in my nutrition and actively improve upon them. Mental: I will be positive and encouraging to others in the gym. I will be aware of my mental weaknesses and will choose to push out at least 1 extra rep when I really don’t want to. Nutrition: Eliminate sugar from my diet and commit to one cheat meal per week. I will drink alcohol only once per week. I will ask my partner, family members, and friends to support me. I will pre plan and organise my meals to reduce temptation. Now all you need…