“Cindy”
As many rounds as possible in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
or
“Mary”
As many rounds as possible in 20 minutes:
5 Handstand Push-ups
10 Pistols (alternating)
15 Pull-ups
Compare to last time here
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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.
We are excited to announce our athlete of the month, last but not the least of the Ferris’s – Mark Ferris. A bit of background from my perspective: Mark, Kim & Nata have been a huge part of Coastal CrossFit since 2013. Although in the beginning Mark was resistant to the idea of CrossFit -Lucky he has Kim to guide the way and a daughter keeping him on his toes. Sometime over the past 7 years the resistance went and he embraced the CrossFit way. The past few years and more recently we have seen Mark go from strength to strength due to the following:Maintaining one of the highest attendance levels this year (thanks to reduced international travel). Mark recently became the newest member of our 1000 CLUB (1000 sessions at Coastal CrossFit- Only 4 people have achieved this). Focused on improving his weaknesses and movement quality. He has been using ROMWOD regularly (a super proud moment for me) . This has allowed Mark to achieve better positions resulting in many personal best. (Work your weakest link and watch everything else move up as well).He has a quiet competitive nature (especially against his daughter Nata and Chris G), often challenging my negotiation skills when he throws more weight on the bar than I think he should in order to take a “win”. More often than not – he reassures me he is “slowing down his movements to maintain quality” (Music to my ears) and he is proving me wrong. Mark, for all of your achievements outside of the box you are one of the most unassuming, humble people I know. You effort and dedication to being better in the box and all aspects of life are inspirational. We are so happy to have you in our community. Thank you for your ongoing support, wisdom and friendship. This is sooooo well deserved!!!!! Mark will receive a gift pack including a treatment from Body Mechanics Myotherapy (thanks to Aden) https://www.facebook.com/bodymechanicsmyotherapy/a Coastal CrossFit or Maverick shirt and True product thanks to Coastal CrossFit and Maverick Strength and Conditioning Equipment. I asked Mark a few questions, read below to get to know him a little more (then read my additional notes at the end). Could you tell us a bit about yourself? I grew up in Zimbabwe and then studied in South Africa. After practicing as a lawyer, I went backpacking in my mid 20’s, which took me to Europe then Japan. Ended up staying there 18 years (!) and built / sold businesses in technology, marketing and outsourcing. Then we moved to Australia in 2013. What made you start CrossFit?I used to try and stay fit through running and playing cricket, squash and golf. It was a bit of a battle… Then Kim recommended Crossfit. I said, “No way! I don’t lift weights, I don’t go to gyms and I don’t need a trainer…” Luckily she is persistent! What is your most memorable CrossFit moment/s? It’s good to know you can always improve somewhere, somehow. The other day I got 40 unbroken double unders (after 4 million attempts!!!) What does Coastal CrossFit mean to you and how has it impacted you?It’s changed over the years. At first, it was an experiment to gain fitness. But it’s become a way of life and a habit. Lots of things are fun and memorable (like holidays, YouTube, ice cream and martinis) but they can be fleeting and superficial. Crossfit is more important. It builds persistence, resilience and discipline through well-crafted physical and mental experiences. Those experiences can happen before and after the actual workout and they can be shared. I have no problem baking Crossfit into my daily activities. As for Coastal CrossFit, there’s a beautiful blend of patience, encouragement, friendship, guidance, competition, fun, rigour and variety. Coastal CrossFit is also on a journey, evolving as a business … which is way more than a business. I’m grateful to be a small part of that journey too. What is something that most people don’t know about you?Um…. well… I represented Japan at cricket. Not exactly a powerhouse cricket nation, but being part of a national team was fun. And I compose a lot of music from serious stuff to silly songs! Some additional information from Marie:Mark is a remarkable man but is never one to spruik his own horn, thankfully I am more than happy to do it!! Mark would never say it but he is kind of a big deal in the musical theatre arena… He is the only man I know that has won a “Tony Award” as a Co-producer the Broadway production “Once on This Island”. Click here to hear Kim & Nata’s reaction when Mark and crew receiving their Tony Award. (Sorry (not sorry) Mark) Producer and composer for a Tokyo musical “Disturbance” which Nata performed in. But more important, is the charity work that Kim and Mark started back in 2006. Shine on Kids: Take a look when you get a chance: https://sokids.org/ Mark collaborated with some famous folks to create a CD that benefitted Mark & Kims charity called Shine On! Songs https://www.discogs.com/Various-Shine-On-Songs-Volume-One/release/3219282
