For time:
1080m Run
63 Kettlebell Swings 24/16kg
36 Pull-ups
720m Run
42 Kettlebell Swings
24 Pull-ups
360m Run
21 Kettlebell Swings
12 Pull-ups
Photo: Chloe mid broadjump. Thanks to Andy Holt for the photos.
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Pelvic Floor seminar FREE
✨ FREE Pelvic Floor Seminar ✨ Ladies, let’s talk pelvic floors 💬 Are pelvic floor issues holding you back from starting training, returning to exercise, or taking on new challenges? You’re not alone — and you don’t have to just “put up with it.” Join us for a free Pelvic Floor Seminar with Candice @lift_pelvichealth. Designed for all women experiencing pelvic floor concerns. 💡 Learn what’s really going on💪 Build confidence in your body🧠 Gain practical knowledge to feel back in control This seminar is all about empowering you with the tools and understanding you need to move forward — comfortably and confidently. 📍 Free to attend – RESERVE YOUR SPOT HERE 🙋♀️ All women welcome Come along, learn lots, and take that first step back to feeling like you again 💕
IN-BOX OPEN 2026
COASTAL IN-BOX OPEN – LET’S HIT THIS TOGETHER!!! TEAM CAPTAIN ANNOUNCEMENT: Linton, Will (Co-Captian JD), Gayle, Jesse. TEAM Names & Themes – TBA SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs). Read below to learn more… Our goal at Coastal CrossFit Queensland is to educate and inspire you to become the best version of yourself. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plan. Heck, watching your teammates GO is inspiring!!!Every year, CrossFit HQ runs an event called “The CrossFit Open” (Be sure to read the link if you don’t know about it). Doing the Open our way…The goal of our IN-BOX OPEN is community participation-help one another push that little bit extra, have some fun and achieve together. Add in some light hearted banter and a party at the end – what more could you want?? For the past few years we have done the Open our way and have the best time doing it!!!For many of our members we’re not interested in finding out how fast you can exercise against 400,000 other people worldwide. We ARE interested in helping you push to new levels in fitness, level up your life, and get high fives from our Coastal family. Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so!! SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs). COASTAL IN-BOX OPEN.This is our favourite time of the year and we need you to make it the best it can be. If you are still wondering whether the CrossFit Open is for you, the answer is ….. YES!!!!!! If you know someone who hasn’t signed up, be sure to hassle them as we don’t want any of you to miss out. The HOW? We’ll divide you up into four teams, each with a Team Captain and an awesome team name. This will occur on our DRAFT AFTERNOON/MORNING – TBA: Friday 13th Feb or Saturday 14th Feb. All registered athletes will have their name drawn from a hat and allocated to a team. What are you waiting for? Get on and REGISTER NOW.Want to know more check out https://games.crossfit.com/ HOW TO PLAY THE GAME!!The HOW?All registered athletes have been allocated to a team. Now it is time to work together have fun & get some banter happening.Individuals/Teams will earn points each week by:1. Participating (1 point per participant),2. Top three winners in Open division and Masters 50+ (1st – 3 points) (2nd -2 points) (3rd – 1 Point),3. Spirit (3 points) (by member vote)4. Best dressed (3 points) (by member vote). We will have a weekly and running IN-HOUSE SCORE CARDS.The Team with the highest TALLY after 3 weeks WINS!!! FURTHER DETAILS:Important: It is each individual athletes responsibility to ensure they have watched the demonstration video and understand movement standards prior to completing the WOD.Your opportunities to do the open workouts are as follows: Saturday – 7:00am-9:00am (ish)If you can make it, this is the session to come too. The atmosphere of the mornings is awesome and the more people the better. We will need judges, counters & supporters so bring your families and friends to cheer you on. Don’t forget Pom Pom, signs, etc anything to help everyone get through.This session will start with a briefing at 7:00am followed by as many heats as necessary to get through the number of athletes in attendance. Remember we can not do this alone, we need you to assist in counting, judging etc. so stick around even after you have completed you WOD.*Please note that if you are not signed up for the open you are still more than welcome to attend and treat this workout like a normal WOD. Monday– All sessionsAll sessions on Monday will be running the CrossFit Open workout. Aim to partner up to ensure you have a counter/judge if you are formally competing. If not, treat it like a normal workout (no need for a judge). Feel free to come and support throughout these sessions – the more the merrier.If you have already completed the workout on Saturday and do not wish to do it again, we will provide you with an alternative on this day. Breakfast – Chloe’s Cafe will be Open and serving coffee, brekkie wraps and sweets. For catering purposes PRE ORDERS are greatly appreciated (please order to ensure you don’t miss out). Get FIRED UP!!! Let’s have fun and let the Games begin……. REGISTER HERE
Let’s get you started!!!
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.
14.4 Tips & Strategy
General: Try not to think of each of the components of this workout in individual terms but rather how each exercise will relate to each other. The biggest mistake people will make when looking at this one is to use their times from individual efforts on these movements as a benchmark for this workout. The fact that you can do a 2.30 Grace is not that relevant in this workout if you dig yourself into a massive hole by going out a max pace in the row. The best scores will come from people who know where to push and where to hold back based on how each movement interacts with the other. Think of a good time for each of the exercises and add a significant amount of fat – this should help you strategise and set time goals for completion of each movement. Finally, wear weightlifting shoes (they will offer more advantage in the wall ball, cleans and even row than they will disadvantage the T2B or MU) and make sure your hands and wrists are taped up. Row: I would strongly caution against going out hard on the rower unless you have a huge amount of confidence in your ability to continue to work. The difference between a really fast 60 calories and a medium 60 calories is about 45 seconds. 45 seconds will feel like a lot when you’re still sitting on the rower, but when you come off the rower in a much more composed state you will make up the 45 seconds many times over throughout the rest of the workout. Don’t assume that the highest damper setting is the best. Once again the row is all about balance between time and energy expenditure and if you row at a damper setting that is a few levels too high its going to tax you way more than a few extra strokes a minute at a lower damper setting will. Also, don’t discount rowing with a lower effort/higher stoke rate. You will of course have to do more strokes to get the work done but if you can save filling your legs with lactic acid and skyrocketing your heart rate, it’s a good thing. Toes to Bar: Scott Panchik took about 2 minutes to do his T2B which is a really good time considering the pace he hit his row at. Most of you are NOT Scott Panchik. 10 T2B takes about 10 seconds, so someone with good ability on the T2B should be able to hold sets of 10 on a 30 second cycle. This will see you finished the T2B in 2.30 which is still a very respectable time with plenty of rest built in. For people with lesser ability – the same old story of avoiding absolute failure applies here. Try to avoid singles unless they are absolutely necessary. A few extra seconds break between each set could see you holding 2’s and 3’s which works out much better over the course of 50 reps. Wall Ball: My suggestion for the WB is to have some goals in your head. You can generally always do a few extra reps of WB than you really want to and having some goal numbers will keep you accountable. Also, don’t avoid the bottom position – putting the breaks on to decelerate the ball so that you only just break parallel takes more energy than going through the bottom of the squat and once again, don’t go to exhaustion – the cleans are up next. Something like 20-12-8 should work well. Power Cleans: The fact that Bridges and Panchik were doing singles at this point should be enough to tell you this is harder than what it looks. Singles are not as slow as they seem so long as you keep moving and get back on the bar straight after the bounce. I would caution doing big sets of touch and go PC’s unless you’re a beast at these – muscle ups are next and if you cook yourself in the cleans you could waste a lot of time staring at the rings. Muscle-ups: Avoid working to failure in these! Pick some goals based on your ability with this movement and pull short of failure by a rep or two each time you’re on the rings (if you’re doing multiples). If you’re a singles person, take a measured approach between efforts. A second or two extra rest before the next rep increases the likelihood of success by a lot and a wasted reps costs a lot in time and wasted energy. Remember that there are many ways to skin a cat. While the no false grip/kipping reps feel quick, they are a big movement that involve a lot of muscles and coordination. I have had good success with doing bigger sets until I am fatigued and then reverting back to singles with a false grip. The false grip will allow you to rely a bit more on upper body strength which may make the difference when your heart rate is maxed. Finally check out our tutorial videos on T2B, Power Clean, Wall Ball and Muscle-ups.