Five rounds, each for time:
Row 400/350m
15 Burpees (over the rower)
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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.
Spitting Sparks – Tess Napper
Spitting Sparks – [noun] (spitting spärks) 1. A CrossFit athlete who is on their way to becoming a Firebreather. Welcome to our next series of Athlete interviews. In this series we asked three Coastal CrossFit athletes who have made significant progress in a relatively short period of time to share some of their tips and tricks for success in CrossFit. We hope you enjoy this latest series and as usual please let us know whether you get something out of it either in person or by posting a comment. The second Athlete in this series is Tess Napper: Please provide a bit of background about yourself: I am 47 years old. I am a bookkeeper in our business. Before CrossFit, my week of training consisted of boxercise, personal training sessions and bootcamps. At one stage I fancied myself as a runner, so I dabbled in running…actually you wouldn’t call it running, more like a slow jog…shamefully, I could power walk quicker!! Outside of CrossFit, I love to spend time with Drew and Madi. In the summer we try to get a bit of water skiing in. I also enjoy time with the girls for coffee and the occasional breaky! How long have you been training at Coastal CrossFit? I joined Coastal CrossFit in February of 2012. How would you describe your fitness when you started? At that point I was fairly fit and could do somethings ok..push ups, burpees, a couple of body weight pull ups, squats, kettlebell swings and even a few double unders (thanks to the boys at boxing). But I had no idea about cleans, jerks, snatches, overhead squats, thrusters or the metcon WODs in CrossFit…And my attempt on the rower was let’s just say..very interesting!! What has changed the most about your fitness? During my time at Coastal, the quality of my movements has improved considerably and most of all, my overall strength has increased. My once 1-2 strict pull ups is now 8-10 and I can do weighted strict as well ( I think my best is 5 at 7kg). I have no problem doing a kettlebell swing at 20kg and usually use that instead of 16kg in a workout. Movements like burpees and push ups are still cruel in a work out but the movement does not bother me. Olympic lifting has been the most challenging but also the most rewarding. I had never done these lifting movements until CrossFit. At first it was very confronting, especially the snatch! Just taking it a little at a time, listening to instruction and just giving it a go has made a big difference. My best so far is 41kg, when I first started I could barely lift 20kg. My best clean is 57.5kg and clean and jerk 55kg…40kg was hit and miss when I first started in these movements and couldn’t imagine how long it was going to take to go heavier. Other movements like overhead squat and back squat have improved greatly, now with a 1RM of 90kg in the back squat! How often do you train on average?I try to do a minimum of 4 times per week…I prefer 5 to 6 sessions. I haven’t done double days but would like to work towards that at least twice a week. I have done the development sessions on a Saturday and really enjoyed it. I will continue to do that, it’s a great way to finish a good week of training. What are your goals for the future? My goals with CrossFit are to continue improving my lifting and refining lots of the other movements..kipping pull ups, handstand push ups, ring dips etc… I would like to continue to be competitive in my age group and actually finish top 10 in Australia for the open and top 100 in the world would be very nice! What advice would you give to a new CrossFitter who wants to progress rapidly? To new crossfitters I would say listen to instruction and ask lots of questions if you are not sure. Try, try and try again, be prepared to fail but most of all don’t give up! There will be things that may come easier than others, so the things that don’t, keep practising. Most of all, don’t give away good form for the sake of being quicker, performing movements correctly from the start will make you better in the end. How would you describe your nutrition? In our house we are fairly regimented with food. We tend to stick along the paleo track with lots of good quality meat, eggs, lots of vegies and salad at most meals. Madi is a great cook, so she makes lots of great healthy treats without all the nasties. I enjoy finding different recipes and making great healthy meals with meat/chicken or seafood and vegies and salad. What are your favourite and least favourite workouts, movements etc? My favourite workouts are the ones that include movements I can do well… I also love when olympic lifting is included in a WOD..somehow that just puts a whole different spin on the workout…it always makes me nervous but I enjoy it! I do like being pushed beyond my comfort zone..that happens most days, for me it is such a buzz to be able to actually do this stuff and keep up…most of the time. I wouldn’t call it my least favourite but the snatch and I do have a love hate relationship…one day it will get better!! What keeps you coming back? I keep coming back to Coastal Crossfit because I enjoy being with the people that train there. I also love the fact Chris and Marie are so passionate about what they do….And how could you not fall in love with Chloe and Jesse!! Chris’s Notes: I would like to take all of the credit for Tess’s (and Drew’s) abilities but they pretty much turned up to us as perfect blank canvases for success in CrossFit. I specifically wanted to include Tess in this series because it could be easy for others to…