EMOM x 30 minutes:
Minute 1: Row 20/16cal
Minute 2: 50 Double-unders
Minute 3: Rest
Minute 4: 20 Kettlebell Swings 24/16kg
Minute 5: Max 15m Shuttle Run
Minute 6: Rest
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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.
Saturday
💪 Bring a Friend to Coastal CrossFit! 💪 Let’s share the love of fitness and community this Saturday at 7 am! Your recommendations mean the world to us – and we can’t wait to meet your friends!
🌊 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
Coastal CrossFit Awards 2024Thank you to our amazing community for another year of working towards being the best versions of ourselves. Congratulations to our 2024 AWARD WINNERS!!! TOP ATTENDANCE– SALLYNEW & IMPROVED – CaitlinINSPIRATION – ChloeCOMMUNITY – AmieATHLETIC ACHIEVEMENT – NataSPIRIT OF COASTAL – Ash Marie’s speech:As we reflect on 2024, it’s been a year of challenges, growth, and resilience. This year was a powerful reminder that Coastal CrossFit is so much more than just a gym. Here, fitness is only the beginning. Coastal CrossFit is a place where friendships are built, life’s hardest moments are met with compassion, and challenges are conquered together. The strength of this community—your kindness, encouragement, and connection—makes this place truly extraordinary. We are so proud to be part of something that not only transforms bodies but enriches lives. Together, we celebrate growth, resilience, and the power of lifting each other up—inside and outside the gym. A Huge Thank You: Our Dream Team To our phenomenal coaching crew—Danielle, Dob, Luke, and Nata—THE DREAM TEAM!Your passion, dedication, and care for our community are unmatched. Every day, you bring your best to Coastal CrossFit, and we are incredibly grateful. Dob, we are so thankful to have shared this chapter of your life. As you, Bronte, and Theo embark on new adventures, know that you will always be a part of our family and have a home here. We’re excited for the amazing things coming your way—enjoy every moment! Celebrating Excellence: 2024 Awards Each year, we recognize outstanding individuals for their achievements. We are thrilled to present the following awards for 2024: Top Attendance – Sally With over 220 attendances this year, Sally has set the bar high! Her dedication and consistency are truly inspiring. Congratulations, Sally! New & Improved – CaitlinThis award is for a newer members who has displayed significant improvement in quality of movement, health, and fitness. This acknowledges the dedication towards self-improvement in health and fitness. Caitlin joined us in January 2024, but it feels like she’s been part of the crew forever. Her unwavering effort, openness to coaching, and determination have led to incredible growth. We’re proud to recognize her outstanding improvement. Community Award – AmieThis award is for the person who displays a selfless support of other members during the year. Time and time again this person have shown dedication and love of our community. The heart of our community, always giving her time, energy, and love to those around her. Despite a busy year of studying, career changes, and raising three children, she continues to brighten our gym with her positivity and generosity. Thank you, Amie, for spreading your sparkle everywhere you go! Athletic Achievement – NataThis award goes to the individual who has demonstrated outstanding improvement though out the year. This person works on weaknesses, embraces coaching, and tries their best day in/day out. This award honors Nata for her extraordinary growth both as an athlete and a coach. Her commitment to self-improvement, from training to coaching and nutrition, has been exceptional. Nata, your discipline and hard work inspire us all! Your results are a reflection of your efforts Inspiration Award – ChloeAn individual who provides inspiration to peers by challenging themselves towards greater functionality health and fitness and towards leading their best life. Chloe’s journey has been nothing short of remarkable. Achieving a goal she set at age 13, competing in the CrossFit Games and the Commonwealth Weightlifting Championships, she’s a shining example of hard work, determination, and chasing big dreams. Chloe, this is just the beginning—keep inspiring us all! Spirit of Coastal – AshThis award goes towards the individual who possess the ideal attributes from a coaching perspective. It is important to note this award is not for the highest achiever, but an athlete that embodies discipline, coachability, positivity, lack of ego, and a focus on health and wellbeing, and provide support for our wider community. Ash embodies the ideal attributes of a Coastal CrossFit athlete: discipline, coachability, positivity, and community spirit. From day one, his drive and dedication have been contagious. He has embraced learning and supports others everyday to push that little harder. This has earnt him respect and admiration from everyone. Ash, congratulations on being the 2024 Spirit of Coastal CrossFit! Fish Game Champion – Luka With dominating performances and taking the top five spots on the leaderboard, Luka has proven to be a force to be reckoned with. Well done, Luka! As we close out this year, let’s celebrate the unique and powerful community we’ve built together. Here’s to an even stronger and more inspiring 2025. Thank you all for being part of the Coastal CrossFit family!