A. Five supersets:
Bench Press 8-10 reps (Barbell)
Pendlay Row 10-12 reps
*Rest between rounds
*Maintain load across sets
B. In 8 minutes:
Choose your own descending ladder of unbroken Push-ups/HSPU:
For example:
25-20-15-10-5 reps
20-16-12-8-4 reps
15-12-9-6-3 reps
10-8-6-4-2 reps
Technique options
EMOM x 8 minutes:
‘X’ Push-ups
Photo: Goodbye Max. It was great having you with us. We hope to see you back soon đ
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đ PARENT & TEEN TRAINING @ COASTAL CROSSFIT đ What better way to spend quality time together than in pursuit of health, fitness, and lifelong habits? Our Parent & Teen sessions (Ages 13+) are designed to bring families together through movementâcreating stronger bodies, stronger relationships, and stronger mindsets. ⨠Why train together?⢠Build a deeper connection through shared goals⢠Lead by exampleâshow your teen the value of health & consistency⢠Improve confidence, resilience, and self-belief⢠Learn proper technique in a safe, supportive environment⢠Create positive habits that last a lifetime This isnât just trainingâitâs a family health journey. And you wonât be doing it alone. đ We will guide you every step of the wayFrom your very first session, our coaches are there to support, teach, and encourage both parent and teenâno matter your starting point. Whether you’re brand new or experienced, every workout is adaptable, inclusive, and designed to help you progress together. đĽ Train together. Grow together. Thrive together. đ Monday â Thursday | 5:30PMđŻ All fitness levels welcomeđ FREE trial session available đŠ Message us (coastal.crossfit.qld@gmail.com) or call 0432710684 to get started or ask any questionsâweâd love to help you begin your family fitness journey.
At Coastal CrossFit, we know startingâor getting back intoâfitness can feel overwhelming. Thatâs why weâre here to guide you every step of the way, whether youâre 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
đď¸ââď¸ About Coastal CrossFit Welcome to Coastal CrossFit â 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 regionâs longest-running affiliates (original owners) weâve stayed true to an old-school CrossFit vibe â authentic coaching, no fluff, and a community built on effort, humility, and consistency. Weâre old school proud.What originally drew us to CrossFit is still what keeps us going today â 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. đŞ 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 â properly.We provide 1:1 scaling and guidance for every athlete in every class. Thereâs no generic, one-size-fits-all approach here. We tailor each session to your goals, abilities, and experience. It doesnât matter where you start â weâre all on our own journey, and we travel that path together.At Coastal, thereâs no ego â just hard work and support. đ§ Our Programming We write our own programming â always have, always will.Why? Because we know our athletes â 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 â inside and outside the gym. Every workout has purpose. Every movement has intent.Our programming evolves with our people â not the latest trends. đĽ Our Community Weâre more than a gym â weâre a family. Many of our members have been with us from day one, and weâre 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 doesnât matter. Once you walk through our doors, youâre supported and encouraged by the most amazing crew. Weâll challenge, support, and lift you up â helping you become the best version of yourself. The vibe? Old-school CrossFit â the kind where the whiteboard still matters. Itâs 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 â thatâs Coastal. Here, effort is celebrated, progress is personal, and everyone is welcome. đ§âđŤ 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 â 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 personâs strengths and challenges, and genuinely care. They lead by example â showing up, putting in the work, and supporting others to do the same. Expect hands-on coaching, honest feedback, and an approach thatâs personal, practical, and focused on helping you move well and feel strong. Meet our coaches đ Our Space Located at 1/12 Technology Drive, Warana, on the Parrearra Canal, our gym is built for purpose. You wonât find mirrors or fancy machines here â just quality equipment, open space, and an atmosphere built on hard work and genuine connection. Weâre proudly fitted out with Maverick Strength & Conditioning Equipment â gear that grew from humble beginnings right here at Coastal CrossFit. Itâs strong, functional, and made to handle real training. We are blessed with the most scenic run tracks around the canal and weâre just a short stroll from Warana Beach. We also have a Recovery Room for our members, featuring Endurance Recovery Boots and an Infrared Sauna â 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 canât fake â a place where effort matters more than appearance, and community comes first. đ Our Mission To help everyday people live stronger, healthier, more confident lives through functional fitness and community connection. Weâre here to help you: No matter your age, background, or fitness level â you belong here.This is Coastal CrossFit: old-school values, real coaching, hands-on support, and a community thatâs got your back. đ Ready to start? Come in for a free trial, meet the crew, and see what makes Coastal different. Written whiteboards, no ego â just hard work, support, and a community that feels like home.
The Saliba’s are off for a family adventure. You will be in safe hands over the coming week. To assist us in providing the best service please ensure you have booked in via Mindbody.Coaching today- Olivia 5:30am, 6:30am9:15am CANCELLEDLuke 4pm-6pm (Come and join him in skill development) AMRAP in 30 minutes:50m Farmers carry 2×24/16kg or Dumbbells100 single skips45 second dead hang200m Row Photo: Phil. Workout pain comes and goes â but the lessons you learn along the way make it all worth it. Surround yourself with good people who lift you up and watch what you can achieve. đŞđĽ
