Ten rounds for time:
1 Round of Cindy
Incrementing Squat Clean (1-2-3-4-5…) 70/50kg
*25 minute cut off.
Photo: Nicole. Still one of my favorites.
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We have an incredible crew at Coastal CrossFit. We’re a community of everyday people committed to making continuous improvements in all areas of life — with CrossFit being one powerful part of that journey. Over the years, one truth has stood out above all else, both in CrossFit and in life:work with purpose, stay consistent, and surround yourself with good people — people who want the best for you and support you along the way. Our Coastal CrossFit Club Shirts exist to recognise members who embody these values through consistency and commitment. These milestones celebrate attendance achievements of 500, 750, 1000, 1500, and 2000 sessions at Coastal CrossFit. The significance of these milestones cannot be overstated. They represent dedication to personal growth, self-discipline, and the habit of showing up — even when it’s hard. Based on our minimum recommended training frequency of three CrossFit sessions per week, over an average 50 training weeks per year, these milestones equate to the following timeframes: These aren’t just numbers on a shirt — they’re a reflection of long-term commitment, resilience, and the power of consistency within a supportive community. Congratulations to the following members:Our LEGENDS Club- dedicated wall in the box 1000/1500/2000 CLUB.OG CLUB 2000+ Current members Bodo (Nov 2012)Kim (Feb 2013) 1500 CLUB – Current members Bodo (Nov 2012)Kim (started Feb 2013)Mark F (started Feb 2013)Chantal (1st ever CrossFit Client- 2009 & prior BOOTCAMP)Nicole (started Sep 2016)Lloyd (started Sep 2013)Nata (started Jan 2014) 1000 CLUB- Current members Bodo (Nov 2012)Chantal (1st ever CrossFit Client- 2009 & prior BOOTCAMP)Kim (started Feb 2013)Mark F (started Feb 2013)Lloyd (started Sep 2013)Grant (started Dec 2014)Deb (started Bootcamp 2015, CrossFit Jan 2017)Danielle (started Dec 2014),Penny (started Aug 2015)Andy (Feb 2019)Lou (Feb 2015)Mark M (Oct 2015)Sara (started Jul 2015 – hiatus return 2019),Luke B (Jun 2020)Andrew (1st ever CrossFit Client- 2009 & prior BOOTCAMP)Sally (Jan 2019)Jo (Feb 2019)Fran (started Jan 2013)Cal (started Aug 2016)Amie (Feb 2015) 750 CLUB- Andrew (1st ever CrossFit Client- 2009 & prior BOOTCAMP)Penny (started Aug 2015)Timmy G (started June 2014)Grant (started Dec 2014),Lloyd (started Sep 2013),Danielle (started Dec 2014),Nicole (started Sep 2016),Nata (started Jan 2014)Sara (started Jul 2015)Deb (started Bootcamp 2015, CrossFit Jan 2017)Jo (started Feb 2019)Fran (started Jan 2013)Cal (started Aug 2016)Mel (Jan 2018)Leigh (May 2020)Luka (Jan 2021)Michael (July 2020)Gretchel (Nov 2018)Luke O (Nov 2012, hiatus 2014, return Aug 2015)Sally (Jan 2019)Luke B (Jun 2020)Heather (Feb 2014) 500 CLUB – Kimberley (started Apr 11- hiatus and return +48),Leesa (started Oct 2015),Janine (started Jan 2016),Sara (started Jul 2015 – hiatus return 2019),Rob M (started Jan 2012 – hiatus and return +51)Cal (started Aug 2016)Fran (started Jan 2013)Jo (started Feb 2019)Lexi (started Nov 2020)Michael W (started July 2020)Leigh (started May 2020)Sally (started Jan 2019)Heather (Feb 2014)Mark M (Oct 2015)Chris GNikkiNathanDob Hine (Aug 2021)Karla (July 2018)Mike (March 2020)Chrissie (March 2020)Russell (Sep 2019)Barb (Jan 2017)Brad (Sep 2019 FIFO)Lydia (Feb 2023)Dani (June 2016)Greg (Feb 2021)
🎉 CLUB MILESTONES – ABSOLUTE LEGENDS 🎉 Today we’re celebrating something truly special — our members who’ve reached the500 | 750 | 1000 | 1500 | 2000 CLUBS 💪 These numbers represent years of showing up, even on tough days. Early mornings. Busy weeks. Life happening — and choosing to train anyway. At 3 sessions a week (50 weeks a year), these milestones take:• 500 sessions ≈ 3+ years• 1000 sessions ≈ 6–7 years• 2000 sessions ≈ 13+ years That’s commitment. That’s consistency. That’s strength built over time. LEGEND WALL – our new addition to the gym celebrating the huge milestones of 2000/1500 & 1000 attendances. Congratulations to our newest CLUB members: OGs 2000CLUB – Kim Ferris 1500 CLUB – Penny Granger 1000 CLUB – Luke BAndrewSallyLouJo FranCal Amie 750CLUB – Heather 500CLUB – BradLydiaDani KarlaGreggy Thank you for trusting us, backing our coaches, and being such a huge part of the Coastal CrossFit community. You inspire everyone who walks through our doors. Here’s to the next session… and the next milestone 🏋️♀️🔥 #CoastalCrossFit#LegendsClub#ConsistencyWins#ShowUp#CommunityStrong
Wishing everyone a safe and merry festive season.We will be running under a reduced timetable from the 24th Dec, returning to full schedule on the 5th Jan 2026. Check below for our Christmas Time table. The WOD will commence at the start of the session, Ie. 6:30am & 4:30pm. Open gym will be available throughout the entire 1.5hour time block. DROP INS- We welcome visiting CrossFitters over this time- please book a session via Mindbody or contact Marie 0432710684 to book a spot.Drop In rates- $20 casual class$60 Weekly unlimited
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.
Mechanics → Consistency → Intensity
Article 2:Your Choices Make the Athlete: Mechanics → Consistency → Intensity In CrossFit, athletes are shaped not by shortcuts, but by deliberate progression—beginning with mechanics, advancing through consistency, and culminating in intensity. This sequence establishes a foundation for safe, sustainable, and high-performing fitness. Mechanics — Build the Foundation Why it matters:Mechanics refers to movement efficiency and safety—moving correctly, not just moving. Proper technique makes movements easier, safer, and more sustainable. It sets the stage for long-term progress and protects against injury. How to train mechanics effectively: Consistency — Repeat with Discipline What consistency means:Consistency is the ability to perform movements correctly, repeatedly—both within a workout and across sessions. It’s about ingraining muscle memory and ensuring reliable form under varying conditions. Why it matters:Regular repetition of sound mechanics builds resilience and adaptability. It prepares the body to maintain form under stress or fatigue—making progression possible. Intensity — Apply Power Wisely What intensity is:Intensity elevates training through increased speed, load, or complexity—doing more work in less time. It’s the spark that drives adaptation and fitness gains. Why timing matters:Applying intensity too soon leads to breakdowns in form and raises injury risk. Instead, patience ensures gains are built on mastery and consistency. The Real-World Test: Fran Fran—21-15-9 thrusters and pull-ups for time—is a benchmark CrossFit workout that epitomizes this progression. The other athlete, whose knees cave or form collapses under fatigue, struggles and suffers the consequences. Which athlete are you? If you find yourself in the latter category, now is the moment to reset your priorities—focus first on mechanics, then on consistency, and only then let intensity follow. What may feel like a step backward could actually be the springboard that propels you forward. Final Thought The progression—Mechanics → Consistency → Intensity—is more than a guideline; it’s the foundation of sustainable progress in CrossFit. By choosing discipline over shortcuts, you build not just a fitter body, but a better, longer-lasting athlete.Your daily choices define your journey. Happy training!!!