Five rounds for time of:
20 Dumbbell Snatch 22.5/15kg
75 Double-unders
Photo: Meet Ben. We are happy to have him with us as part of our 5:30am crew. Super coachable and ready for a challenge. Keep doing what you're doing - exciting times ahead.
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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 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.
I recently asked a few of our gym members who have made improvements to their body composition to answer a few questions. The idea behind this series is to highlight the stories of people with normal jobs and lives who have implemented the nutritional advice that we provide to great success. We hope that you will be inspired by these stories toward your own successes, and as always we are there to help with all aspects of your health and fitness journey. The first person in the series is Louis Louwrens. – Please detail a bit about yourself: My name is Louis Louwrens. I was born and raised in South Africa and have been living in Australia for 8 years. I am a 29-year-old male, I am 192cm tall and weigh 115kg. I am a Mining Engineer at a large underground mine in North QLD, working a roster of 8 days on and 6 days off. – How long have you been training with Coastal CrossFit? I have been seriously doing CrossFit now for approximately 7 months. Before then I had some exposure to it at work, but I only trained 3-4 times a fortnight and didn’t really get anything out of it other than feeling less guilty about some of the food I ate. – What prompted you to make some changes to your nutrition? I saw a glimpse of what my true potential can be as an athlete and I realised, when I looked into the mirror, how contradicting that notion was given how overweight I had become. Nutrition plays a big part of becoming a better me, so I sought to change it. – How long has it been since you implemented these changes? About 7 months ago… Chris made me aware of the Paleo way of eating during my induction session at Coastal CrossFit, and I instantly recognised it as one of the most common-sense and sustainable changes any person can make to their eating habits. – What results have you seen in this time? I have lost 14.5kg to date and I feel a lot better about being me. I have more energy and I feel more fit and healthy! – What do you think were the major draw backs in your nutrition and what changes do you think have been most positive? The biggest thing for me was awareness, and it particular being aware of how much sugar I consumed. I had no idea that some of the food I thought as being “healthy” was in actual fact counterproductive for what I was trying to achieve. Flavoured yogurt is a good example. I had flavoured yogurt every morning with natural muesli, thinking I was going great guns, but as it turned out, that “healthy” yogurt I was eating had more sugar in it per unit than Coke!! I try and follow the Paleo means of eating as much as practical given that when I am at work all food is made for me. I also eat more regularly during the day and thereby eliminating the odds of me craving a massive plate of food before going to bed. I use a meal replacement drinks to aid me in this. Next time you pick up a low fat food/drink item like milk, compare how much more sugar it has (as a %) compared to the “full fat” version and then extrapolate the difference over a long period… – Do you see yourself being able to sustain or even improve upon your achievements? I feel that I am in a good space right now. I enjoy working out and the way I eat for me is not only sustainable, but gives me a sense of accomplishment at the end of the day. I believe there is always room for improvement, but I am trying to gradually improve as opposed to going “cold turkey” with some foods and thereby adapting to change rather than forcing it upon me. – Is there anything else that you thing would be of help to someone reading this? You have to WANT to be better, healthier and/or fitter. Thinking you need to become those things, but not having a true desire to do so makes it so much more likely that you will only achieve a fraction of your potential. Once you get into a healthier means of life you need to find ways to keep you going. Reflecting regularly on how far you have come helps or as in my case having a true desire to become an exceptional athlete and therefore working towards a distant goal. Congratulations to Louis on his achievements. We are extremely happy for your success and look forward to seeing what you are capable of in the future.
