7.00am – something fun.
8.00am – something less fun.
*Come in and get some credits for the long weekend!
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WINTER ATTENDANCE CHALLENGE Fight off the WINTER blues and stay on track through the colder months! Staying consistent now sets you up to feel strong, lean, and energised as we head into the warmer months. Training through winter builds not just physical fitness, but mental toughness – and your summer self will thank you for it! CHALLENGE DATES: 11 July – 31 August 3 sessions per week = You’re in the game! 5 sessions per week = 100% Attendance & bragging rights! We’ll be tracking weekly (be sure to book in via Mindbody), keeping it fun and motivating – and yes, there’ll be some awesome prizes up for grabs along the way Let’s lift the energy and keep the fire burning this winter. Who’s in?! Grab a motivation buddy and let’s keep each other moving forward — together we rise!
Scaling for Success
“Scaling for Success: Training Smart for Longevity and Performance” Scaling: Why It Matters and How to Do It Right At Coastal CrossFit, we believe in training with purpose — and that includes scaling your workouts when needed. Whether you’re a seasoned athlete or new to CrossFit, scaling is not a shortcut or a compromise; it’s a tool to help you train smarter and get the most out of every session. Why Scale a Workout? Scaling is about preserving the stimulus of the workout. CrossFit workouts are carefully programmed with specific goals in mind — whether that be speed, power output, muscular endurance, or skill development. Scaling ensures that each athlete experiences the intended challenge, regardless of their individual fitness level, experience, or physical limitations. Adjustments may be needed due to: Understanding the Stimulus Before you begin any workout, ask yourself: For example, Fran (21-15-9 of thrusters and pull-ups) is meant to be a fast, high-intensity sprint — ideally finished in under 10 minutes. If your version of the workout takes 30 minutes, broken into singles, you’ve missed the intended effect and likely lost the intensity that drives results. Scaling the reps, load, or movement allows you to finish with a similar effort to the intended version — and that’s where progress is made. Scaling Isn’t a Step Back — It’s a Step Toward Progress Removing ego is essential for getting the most out of your training. Scaling is not about making things easier; it’s about making them appropriate. Intensity drives results, but only when applied to movements that are performed with sound mechanics and consistency. Injury, mobility restrictions, or simply being new to a movement are all valid reasons to scale. Our coaches will help modify workouts to keep you moving safely while maintaining the core intent of the WOD. The Mechanics–Consistency–Intensity Model For newer athletes especially, the priority should be: Skipping these steps can lead to poor movement patterns, plateaus, or even injury. But mastering them in the right order leads to long-term gains and resilience. What Should Be Considered When Scaling? Injuries and Scaling If you’re working through an injury, the goal remains the same: retain the workout stimulus. That might mean subbing out movements, reducing impact, or switching from barbell to dumbbell versions. Movement is medicine, and scaling ensures you continue training effectively while healing. Coaching Support at Coastal CrossFit Our coaches are here to guide you through each workout with intention. We provide clear direction on: Every athlete is on their own journey — and at Coastal CrossFit, we’re here to help you take the next step, every session. Final Thought Scaling is how you train smarter, stay consistent, and ultimately become fitter, stronger, and more resilient. Don’t chase the Rx label. Chase the stimulus. That’s where the magic lies.
EXTRA’S CLUB
🔥 EXTRA’S CLUB – JULY EDITION 🔥Let’s turn those weaknesses into strengths 💪 This July, we’re launching the EXTRA’S CLUB – your chance to level up by committing to a personal goal and working on it consistently. Pick one focus for the month — something that challenges YOU.💥 Strict Pull-ups💥 Mobility work💥 Handstand practice💥 Bigger Biceps (join Lloyd’s GUN CLUB 💪)💥 Core strength💥 Or anything that moves you forward! 🕒 Just 10 minutes extra, 3 days per week — before or after class.This is about building small, powerful habits that compound over time. Strength, aesthetics, movement quality — it all counts! ✅ A board will be dedicated to the EXTRA’S CLUB so you can track your focus.✅ Want extra accountability? Buddy up with someone working on the same goal! No need to wait for New Year’s – your improvement starts NOW.Write your name, pick your focus, and let’s get to work! 👉 What’s your extra for July?
🚨 WE’RE LOOKING FOR A COACH! 🚨📍 Warana – Sunshine Coast, QLD Coastal CrossFit is putting the feelers out for an experienced CrossFit Coach to join our crew! We’re looking for someone with flexibility (think self-employed or part-time availability) who can coach the occasional class and step up during holiday periods when we step away from the business. This role will work alongside our current awesome coaching team. 👊 About You: This is a casual, flexible role perfect for someone who wants to stay involved in a top-tier affiliate without a full-time commitment. 🙌 You’ll be coaching an amazing, supportive community that values quality coaching and consistency. 👉 Check us out: www.coastalcrossfit.com.au 📧 Sound like you?Contact Marie & send your resume to: coastal.crossfit.qld@gmail.com Let’s chat!
OUR PLAN:
REFLECTION & MOVING FORWARD: This past week we were all thrown into an unprecedented situation one of which we have lost our control over certain aspects of our lives. “Control what you can, confront what you can’t”. Covid 19 has certainly taken over the world- We need to ensure the most vulnerable are looked after throughout this time. If everyone works together, we will all come out stronger on the other side. I am thankful that years of training CrossFit – constantly putting ourselves into uncomfortable situations means that we have built our resilience and adaptability to overcome – Looking back over this past week we have all handled this but have a long way to go. We are looking forward to the day we can once again open our doors to you all but until then, here we go… Let’s ride this roller coaster together…. This week we implemented stage 1 of our new service moving forward for an unknown duration. *Disclaimer: We understand that the service we are providing is not what you signed up for, however this situation has been out of our control- we will however aim to adapt to the situation to continue to provide our best service to you and most importantly retain your health, fitness, resilient, social connections and our community. Remember we are all in this together, you are not alone!!! IF YOU WISH TO SUSPEND/CANCEL YOUR MEMBERSHIP throughout this time please contact me immediately. STAGE 1: Providing Online WODs – (As all members have access to our minimal suggested equipment, we have decided to forego the basic body weight WOD in favour of something you all have access to). We are adding in detail to give you a greater understanding of approach, scaling, modification, etc. Provide Warm up, WOD Brief and Movement Video via our members Facebook page the day prior. If you are completing the WOD with us via Zoom or by yourself, please watch the movement videos at a minimum. Lend out equipment – We have issued equipment to all members that have requested it. Still a few to come and pick up. At a minimum we request all members have access to at least 1 dumbbell, kettlebell or barbell. We are happy to issue remaining equipment in the box (with the exception of our personal training gear). Establish ZOOM Group Workouts for group participation at the same times as our regular scheduled classes. I was a little hesitant as to how this would work but am really enjoying the process and still feel I can provide valuable coaching. If you haven’t tried it, I highly suggest you do before you write off the idea. (My keen eye is getting keener- you will be coached and picked up on movement- this is not anything goes). For those that have participated please provide feedback and comments for others. “SIP & STRETCH” – I don’t know if this is more for me or you guys- but I loved it!! I already miss seeing all of your faces- this time gives us extra time to talk crap and have some fun. 30mins stretch/30 mins of banter conversation, etc. Small group outdoor session Saturday- We will continue to operate small face to face sessions where possible (as long as government rulings apply). Our mentality, “No man/women gets left behind”. We are extremely grateful to everyone for your continued support and want to retain our amazing community so that we can re-open with our full crew in tack. Our members that can continue to pay thankyou- you are allowing us to continue to provide our service and retain our community. If you do not feel you are receiving value or are not happy please talk to us. This is just the beginning and in our opinion is not the time to take away a vital support due to someone’s inability to pay (completely out of their control). Unfortunately, I expect there may be many more facing the same situation in the future. We will be there for you!! If you have any suggestions, please contact me to discuss- we would love your assistance. STAGE 2: It would be greatly appreciated if all members could fill out: STAGE 2 FORM: Moving Forward. Continue to ZOOM Group Sessions Lend out more equipment as we can and further provide for individual needs. Contact each of you individually to see how you would like to progress (No judgement from us). Can’t make ZOOM sessions or want more- Please let me know. We can keep you accountable on an individual basis. Individual/small group training program Online/Outdoors. If you have your own gym set-up and are not limited to the minimal equipment required for ZOOM class we can create a program to suit. This may include 1-5 sessions per week – Online or meet up. Full customized program- Individual, 1:1 Zoom, Face to face (while we can), etc. This would be at an additional cost depending upon what you were after. Challenges- To keep you all on track we will be putting some challenges (individual and group) to assist in keeping you motivated. More details to come…. STAGE 3: Let’s see how STAGE 2 goes and we will move forward from there. Taking one day at a time. STAY SAFE, STAY HEALTHY, STAY STRONG and SUPPORT ONE ANOTHER!!! We love you all….