A. Overhead Squat 1RM
*This will be the start of our OHS Progression. Come in to establish your baseline for comparison after the progression.
B. Ten minute AMRAP:
10 Burpee Pull-ups
30 Overhead lunge 20/15kg Plate
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Quarterfinal plan –
Our Quarterfinal athletes for 2026.Luke B, Bodo, Gretchel, Caitlin, Marie, Danielle, Jesse, Chloe, Deb & Chris. Our athletes will be completing 4 workouts over 4 days (Quarterfinal Workouts). We would love to see you there cheering them on!!Friday 4-6pmSaturday 8amSunday 3-5pmMonday 4:30pm
IN-BOX OPEN – That’s a wrap
IN-BOX OPEN 2026 – WHAT. A. RIDE. Three weeks – Three workouts – One incredible community. The Coastal CrossFit IN-BOX Open 2026 was everything we love about this gym — effort, laughter, nerves, high fives, firsts, and a whole lot of burpees. The Open is not just about the leaderboard. It’s about showing up, pushing past what you thought you could do, and doing it surrounded by people who genuinely want to see you succeed. What makes the IN-BOX Open so special is our community. The cheering, the encouragement, the friendly rivalries, the costumes, the music, and the way everyone rallies behind each other — whether it’s your first Open or your tenth. This event reminds us that fitness is so much bigger than workouts. It’s connection, support, and shared moments that we’ll be talking about long after the final score is submitted. A huge thank you to Grant Williams, who captured the action and the energy behind the lens all weekend long. Those photos help tell the story of the incredible effort and spirit in the room. A massive shoutout also goes to our Team Captains, who brought the hype, organised their crews, and kept the team spirit alive all three weeks:Let’s Get Physical – Gayle Slaughter Ne Scott (Co-captain Gail Hartshorn)– NO BULL – Will Rickards– Guns N’ Burpee – Linton Leslie (Co-captain Tashi Collis) – Sandbaggers – Jesse (Co-captain Greg Chamberlain)– Your leadership, enthusiasm, and ability to bring people together made the event what it was. We also want to celebrate our first-time Open athletes who stepped up and took on the challenge:Josh Truscott, Gayle Slaughter Ne Scott, Lily, Linton Leslie, Tashi Collis, Alison Reid, Rachel Fisher, Paige, and Diego de Oliveira, Tom Robert Your willingness to jump in, give it a go, and embrace the experience is exactly what the Open is all about. In the end, everyone who showed up is a winner. Every rep, every attempt, every cheer from the sidelines adds to what makes this event so powerful. But… only one team could take the crown this year. With an outstanding overall lead, the IN-BOX OPEN 2026 CHAMPIONS are… LET’S GET PHYSICAL Congratulations to Gayle, Gail and the entire team for bringing the energy and stacking up the points!Thank you again to every athlete, judge, volunteer, and supporter who made this event unforgettable.Until next year… 3…2…1… GO! Our overall 2026 IN-BOX OPEN SCORE SHEET–
FINAL WEEK of the OPEN
Our End of IN-BOX PARTY Saturday 14th March- Location: YOUR MATES From 5:30pm The WINNING Team will be presented on Saturday night.We encourage all athletes to complete the workout on Friday or Saturday allowing their results to count towards the team tally. FRIDAY NIGHT IN LIGHTS– 4pm onwardsBring a plate of nibbles and join us for a great afternoon. SATURDAY MORNINGFrom 7am MONDAYCompleted during any session however team presentations are completed on Saturday so points can’t be earnt for your team.
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.
Athlete Spotlight
Welcome back to Athlete Spotlight – we hope you’re enjoying getting to know the stories of your fellow athletes. For this edition we asked Karen Williams to be our feature. Karen has an inspiring story which details how she has lost 40kg over the last few years and and how she has trained around a shoulder surgery earlier this year. *Be sure to read to the end to see some before and after photos. 1. Tell us a bit about yourself? I am 48 years old, an Accounts Manager for a private business that designs and builds kitchens for restaurants/cafes/hotels and sells commercial catering equipment. I suppose one of my hobbies is CrossFit as I spend a lot of my free time doing it. I enjoy going to watch CrossFit competitions and love encouraging our athletes when they compete. I also enjoy going out with friends, a weekly date with girlfriends for the movies and I have a Border Collie dog that I walk as much as possible. 2. How did you get into CrossFit and how long have you been doing it? I have been doing CrossFit for about 2 1/2 years. For about 3 years before CrossFit I was doing a combination of going to the gym, personal training and bootcamp style workouts, before that I played hockey for about 20 years. I met Tess and Drew while doing bootcamp and when they moved over to CrossFit I thought I would give it a try, not knowing if I would be able to do it. 3. You underwent shoulder surgery earlier this year, can you elaborate on your experience of returning to CrossFit post surgery? When I was diagnosed with a Rotator Cuff tear, I thought that would be the end of me doing CrossFit. Chris assured me that with or without the operation he would be able to scale workouts so that I could still train. Probably against most medical advice I decided to get it operated on, knowing that the recovery time would be long and involved. It is now 6 months since I had the operation and I can’t believe it has gone so fast. I was amazed at how much strength I had lost during the six weeks that I was in a sling but Chris built things back up slowly and I am now getting back to lifting the same weights that I was doing before I hurt my shoulder. Chris and Marie have been great with scaling workouts and building my strength back – there are still some things that I can’t do, but hopefully they will come with time. I am currently trying to build my push up strength, you may have seen me strung up with bands doing push-ups, it is amazing how quickly it is improving my strength and hopefully soon I will be able to do a push up under my own steam. 4. You have achieved some impressive things with regard to your nutrition and body composition, can you tell us a bit about your journey with nutrition? About 6 years ago I saw some photos from my work Xmas party, I could not believe that was what I looked like. I had been overweight for all of my life, but was living in denial as to how bad it had gotten. From that point I decided to do something about it. I started out with Weight Watchers and lost about 30kg which I maintained until I came to CrossFit. When Chris was doing one of the nutrition talks I asked him for some help with my diet, we made some changes and I lost about another 10kg. I have managed to maintain that loss even with having time off for my shoulder surgery. I am quite disciplined with my eating habits during the week and a bit more relaxed on the weekends. I find it easier if I am organised and now do a cook-up each Sunday so that I have my breakfast and lunch precooked for the week. Basically I am eating a combination of Paleo and Zone and eat meat and vegies at each meal. I don’t eat bread/pasta/rice and very little fruit. I do notice that my body behaves differently if I eat foods that I don’t normally. I intend to carry on with the way that I eat now but know that I fall into bad habits if I am not organised and have good food readily available. It is still difficult to pass up on the birthday cakes and treats at work. 5. Do you have any advice for other CrossFitters who have the goal to improve their nutrition? I had to realise that I was not going on a diet – as I had done that before and then go back to eating the way you used to and you end up back where you began. It needs to be a change of lifestyle that you can maintain, so you need to find foods that you are happy to eat in the long term. I still struggle with my sweet tooth. Being organised is the best advice I can give, it is also easier because I am only organising meals for me. 6. You’re one of our most consistently attending athletes, what keeps you coming back and what goals do you have for the future? I think you need you make fitness a priority, I spent too many years being unhealthy and I am now trying to turn it around. I really enjoy the fact that you are basically having personal training in a group environment and doing things that you would never contemplate on your own. I know when I used to go to the gym I just did the things that I liked doing, probably not what I needed to be doing. I want to continue with my attendance and hopefully other skills will grow with perseverance, I know that I am never going to be the fastest…