A. Drop Snatch
*Work to a heavy single.
B. Snatch Balance
*Work to a heavy single.
C. Overhead Squat
*Work to a heavy single.
Comments are closed.
More Stories
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.
🌱SPRING KICKSTART has begun – Join us!!
🌱 SPRING KICKSTART – 4 Week Reset 🌟 “There is no better investment than your health.” Our 4 week SPRING KICKSTART has begun (Monday 6th Oct- Monday 3rd November)…Remember this is just the start.– 4 Week Kickstart– 12+ weeks (Noticeable difference)– 6+ months (Sustainable change) This is the launchpad not the end goal… STEP 1: REVISIT THE BASICSUsing the Checklist below, identify your STRENGTH & WEAKNESSES.Fixing your weakest link will provide the most benefit.Establish 1-2 goals with 2 strategies each to assist you. Sustainable actions are the key to long term success. Commit to the 4 weeks, make positive changes and stay the course. WEEKLY PRINTABLE Chart- Coastal CrossFit Members Join our KICKSTART challenge Facebook page
15.1 Tips and Strategies
Thanks for visiting our tips and strategies for this year’s CrossFit Open. If you’ve found yourself here for the first time – welcome and if you’re a return visitor thanks for coming back! Each year during the Open we post our initial thoughts on the workout on a weekly basis. This year we will follow the format of breaking the workout into individual movements as well as advice that is aimed at advanced (an athlete hoping to make regionals), intermediate (an athlete who is competing rx’d but not competitively) and and novice (an athlete who is scaling). Toes To Bar Advanced: I wouldn’t necessarily go into this workout breaking up the T2B into small chunks before I feel I need to. I don’t think the workout is long enough to intentionally break the sets up early on and still get a good score. The main thing is to manage your fatigue based on feel and avoid working to failure at all cost. Obviously it is inevitable that these will break down but I don’t see that do 3 sets of 5 in the first round when you don’t need to is going to stop that happening. *This advice assumes an athlete that could normally do multiple unbroken sets of 15 toes to bar when fresh. Intermediate: If you’re intermediate you 15 reps may not be something that you can repeat multiple times so I would be very cautious about pushing too hard too early. Something like 15, 12-3, 10-5, 8-5-2, etc might work. Novice: If you’re scaling and you are doing hanging knee raises, don’t forget that you can still kip these. Get those shoulders moving back and forth and those knees will fire right up past the hips nice and easy! If you’re doing sit-ups, use this as a chance to get your breath back and use as much momentum as the rules allow. Deadlifts All Categories: Definitely look after your grip by either using an alternate grip or a hook grip (my choice would be alternate) and don’t be lazy about bending your knees. Light, high rep deadlifts always see athletes leaving their hips in the air (like a stiff legged DL) and before you know it your posterior chain will be on fire which will have obvious consequences on the snatch and T2B. Advanced: Keep these unbroken and try to get your breath back during these. Intermediate: Aim to be most if not all unbroken but don’t put yourself in a hole by forcing yourself to go unbroken. You’ll lose a lot more time in the other 2 movements that you will in the DL if you gas yourself here. Novice: Smooth is fast – focus on perfect mechanics in order to be as efficient as possible. No wasted energy! Snatch Advanced: Aim for touch and go but not at the expense of your grip or if you need to take extended breaks before or after the set. Intermediate: Maybe a mix and match of touch and go and singles (as per advanced regarding grip and breath) Novice: As per my DL advice – smooth is fast – focus on perfect mechanics in order to be as efficient as possible. No wasted energy! 15.1A All Athletes: Be sure to hit a heavy but not absolutely maximal single in your warm-up and forget about this until you get to it. If you’ve warmed up properly before hand, you’ll be ready to lift a decent weight without doing too many preparatory lifts. Expect to only get 3-4 lifts in the 6 minutes and work back from your goal weight (be conservative) to establish your starting weight. For example: If you want to hit 100kg then maybe 75kg, 90kg, 100kg. If the starting weight feels good, stick with your plan, if not, readjust to suit how you feel and try to keep a spare lift up your sleeve. Don’t be greedy and don’t underestimate how much the fatigue of the first 9 minutes. About the author: Chris Saliba is a 3 time CrossFit Regional Competitor (Australia) and State Weightlifting champion (under 69kg). For more information please feel free to contact us at info@coastalcrossfit.com.au