Five rounds of:
Bench Press 8-12 reps
Max reps UB Toes to Bar (strict or kipping)
*Novices work max reps T2B in 1 min.
Post load and total reps to comments.
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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
🏋️♀️ 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.
A Warm-up is Not Just a Warm-up
Despite the simplicity of the name, the warm up phase of a class is more valuable than you may think. Aside from doing the obvious (warming you up) the warm-up is a period where you can focus on things like positional efficiency (eg. correct set up and finish positions), correct movement patterns (eg. fixing early arm pull, core to extremity) and mobility/flexibility, without the distraction of fatigue or competition. It is also a chance for us to provide you with more technical and detailed coaching in a setting where you are able to take in the information and process it – because lets face it, when the clock gets going there are few people that have enough head space available to receive technical coaching while trying to get the job done. Here are some tips that might help you get more out of your warm-up (and therefor more out of your workouts): – Break complicated movements up into segments. We do this frequently with Olympic lifting but it can be done with almost any exercise. Think shrug, high pull, muscle snatch, overhead squat, drop snatch etc. It makes sense that if you can get good at the individual segments of a movement, then you have a much greater chance of improving the full movement when you put the segments back together. – Hold positions. Very few people can claim to be able to hold the correct start and finish positions for a movement yet they wonder why they can’t move correctly between the two. If you can’t hold the start or finish position of a movement with an empty barbell without discomfort then you are in for a rough ride when you add weight to that bar. For example, if you are doing thrusters, rather than just get a bar and do lots of thrusters; sit in the bottom of the front squat and focus on an upright torso with active hips and only when you achieved the best position possible, should you drive the bar up overhead and focus on achieving lock out with a neutral spine and engaged glutes and lats. Once you feel that you’ve achieved good positions, then add repetition to the equation. – Don’t go up in weight too quickly. Here is a classic example: 15 minutes to work up to a heavy clean and jerk. Athlete X has a 1RM of 100kg. They grab a bar, put some 20’s on and rip a couple of reps of the ground ignoring any faults because they KNOW if 60kg feels bad, then 80kg will feel better. After a few crappy reps at 80kg, they bump it up to 90kg and with 11 minutes to go, we’re right where we want to be – at 90% of 1RM with terrible form and an almost inevitable disappointment coming their way. After spending another 7 or 8 minutes trying to match their previous 1RM without success, they decide that maybe today should just be a technique day and strip it back to 80kg where they might get one or two good reps in before time runs out. A better scenario would be to set yourself a few personal goals to achieve in the session and let increases in weight be the reward for achieving those goals. For example, you might be working on the landing position of the split jerk and you can only go up in weight when you have achieved your movement goal. Good rep = go up in weight. Bad rep = stay there until you get it right. – Work mobility. For a generally mobile person, the movements may suffice in getting your body ready to hit the positions of the workout but if you have specific deficiencies in your flexibility then getting out a resistance band, or a lacrosse ball, or roller is often far more effective at targeting these areas.