For time:
30 Jumping Pull-ups (12″ jump)
45 Toes to Bar
60 Deadlift 100/70kg
45 Toes to Bar
30 Jumping Pull-ups
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🌊 Coastal CrossFit KIDS 🌊 Is your child ready to move, play, and grow stronger—both physically and mentally? Our Coastal CrossFit KIDS program is here to help! 🕒 Schedule: 🏋️ Coached by: Chloe Saliba – CrossFit Games athlete and international weightlifter! 🏋️♀️ With years of elite training experience, Chloe brings her passion and expertise to every Coastal CrossFit KIDS session. She makes fitness fun, engaging, and full of energy, and absolutely loves watching kids build confidence, master new skills, and grow stronger every week. Our program is suitable for all abilities, focusing on:✅ Building confidence✅ Making health & fitness fun✅ Teaching movement skills for life Give your child the gift of strength, confidence, and a love for fitness that will last a lifetime. 💪✨ 📩 Message us to book your child’s spot today!coastal.crossfit.qld@gmail.com0432710684
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
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….