Three rounds for time:
Row/Run 200m/Echo 500m
20 Toes to bar
Row/Run 200m/Echo 500m
20 Dumbbell Shoulder to overhead 22.5/15kg
*Complete 1 round Row, next as Run, next as Echo
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Pelvic Floor seminar FREE
✨ FREE Pelvic Floor Seminar ✨ Ladies, let’s talk pelvic floors 💬 Are pelvic floor issues holding you back from starting training, returning to exercise, or taking on new challenges? You’re not alone — and you don’t have to just “put up with it.” Join us for a free Pelvic Floor Seminar with Candice @lift_pelvichealth. Designed for all women experiencing pelvic floor concerns. 💡 Learn what’s really going on💪 Build confidence in your body🧠 Gain practical knowledge to feel back in control This seminar is all about empowering you with the tools and understanding you need to move forward — comfortably and confidently. 📍 Free to attend – RESERVE YOUR SPOT HERE 🙋♀️ All women welcome Come along, learn lots, and take that first step back to feeling like you again 💕
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.
Strength Training
In my role as a CrossFit/Strength & Conditioning coach I frequently encounter athletes who see the need for either strength OR conditioning but rarely ones who realise the need for strength AND conditioning. I see strength and conditioning for athletes who are doing CrossFit to benefit their sport as being on a sliding scale where there is certainly room to bias to one end of the spectrum or the other, depending on the demands of the sport but never a need to totally exclude training at the opposite end of the spectrum. In my experience people who play sports typically categorize themselves or their sport as strength/power or endurance based. This is not necessarily incorrect but the problem is that as soon as the athlete has categorised themselves, it can be hard to get them to see the value of training outside of the realm of the perceived physical demands of their sport. This is especially evident in athletes who have categorised their sport as endurance based. Very few people will argue the value of good cardiovascular function regardless of their specialization but there is a deep seeded perception within the general public and the endurance sport community that even the smallest amount of strength training is going to make them look like a pro bodybuilder and that strength training will make them slow and or bulky. There are many reasons that ALL athletes would and should strength train for success in their sport and none of them have anything to do with aesthetics. The main reasons (or excuses) that I have encountered from athletes who pursue endurance sports for avoiding strength training seem to revolve around a lack of understanding of the need and value of being strong, not wanting to disagree with or go against the culture of training within their sport, fear of the movements, outcomes or injury, and a poor understanding of the full spectrum of the physical demands of the their sport. Foundations: Before we get too far into this story let’s lay out some foundations – I am sure that most people will agree that strength is the foundation of power and power is the foundation of work and doing lots of work takes endurance. If your goal is to perform well at your sport then you are going to need to perform work. This being the case, we don’t have to take too many steps back in training hierarchy before we find ourselves at strength training. Create a buffer: The training you do to prepare you for your chosen sport should mimic the movements of the sport and your strength training should exceed its maximal strength demands. Start by examining the basic functions that the sport requires of you and look for parallels in training – if the movement patterns of your sport resemble pulling, pushing, squatting, jumping, twisting etc. Then exercises that mimic these actions would be a good place to start in the gym. Next, think about the maximum effort of strength required at any one point in your event and decide whether the training you are doing exceeds that effort. It is important that your strength training exceeds the maximum strength based effort of your sport so that when you are competing you are working sub maximally. This will create a buffer zone and limit the toll on the cardio vascular system. Let’s use a motocross rider as an example. These guys and girls often have a heavy bias towards mono-structural cardiovascular training but if we look at the demands of the sport, there is a huge strength component in that that they spend much of the time during a race (30-40 minutes) in a partial squat, in addition to soaking up the forces of jumps and whoops. Their core is working hard to transfer the power of their legs into cornering their bikes and their upper body is being hammered by pulling and pushing the handlebars. I am certainly not disputing the obvious endurance factor required to ride a motorbike at high speed across a track for 30-40 minutes, but I am definitely willing to argue that having an excessively elevated heart and respiration rate during the event is rarely caused purely by a lack of cardio vascular conditioning. Furthermore, I am even more willing to argue that training purely in the realm of endurance is not the best way to prepare for a sport that has demands that span a much greater spectrum of physical ability. Strength training is not just about strength: Strength training strengthens connective tissue. A person who follows a well-planned strength program will develop more robust joints and therefor is less likely to be injured in an expected (contact sports) or unexpected (all sports) contact situation. I haven’t met many cyclists who consider the role of strength training in injury prevention when they inevitably fall of their bikes. Strength does not equal mass: There are many examples of athletes who need to be strong and powerful yet may have to stay within a weight range. Gymnasts, boxers, dancers and martial artists are but a few of the types of athletes who can benefit from being strong and powerful yet may not have a need or want for extra body mass. Probably the best example of this would be weightlifting (Olympic style). When you mention weightlifting to most people their first thought is of huge men lifting hundreds of kilos, and if fact there are many people who are unaware that there are even weight categories below that of super heavyweight or that women also compete in the sport. To illustrate my point, the average adult male bodyweight in the US is about 84kg and the current world record for the Clean and Jerk in the lightest female weight category (under 48kg) is 121kg! To put that into perspective, for this lady to clean & jerk 121kg we can also assume that she can deadlift and squat significantly more than this, yet she weighs a…