A. Muscle Clean + Hang Power Clean + Hang Squat Clean
*Build to a challenging weight and maintain.
B. Partner workout:
Run 560m
560m Farmers Carry 2 x 24/16kg
Run 560m
*The farmers carry is shared between partners. Both partners run x 2.
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Congratulations to everyone that has signed up for the IN-BOX OPEN (Our community Open) and the CrossFit OPEN. We have over 60 athletes joining in on the fun!!If you haven’t yet registered it isn’t too late- Talk to Marie. This is truly the best time of the year!!Reminder this is a FUN community event. Introduce yourself to people you haven’t met, cheer, high five and encourage everyone. Let’s challenge ourselves and help get the best out of everyone!! THE PLAN SATURDAY- The biggest day (You can also complete the WOD during any session Monday)7:00am start – We ask all athletes to be there for the athlete briefing. Please be sure to watch the standards video – https://games.crossfit.com/workouts/open/2026 TEAMS- Today is the day!! Be proud, be loud!! Dress up. Your team should be easily identifiable by your dress up. Lets make sure we get TEAM Photos. POINTS- 1 point per athlete for participation. Injured/scaled, etc (everyone can participate- we will have a solution to ensure everyone can participate).YOUR VOTE- Each week (Your vote counts). BEST DRESSED – 3 PointsSPIRIT OF THE OPEN – 3 PointsNote give your vote to someone deserving- they do not need to be part of your team. 3 points for each. HEATS- We will be running in heats of 10 athletes/10 judges. Each athlete will need their own judge. We need your help. Please count at least one athlete to share it around. We will continue to work through heats until all athletes have completed their WOD. Note: If you need to be out of the box early be sure to put your name down for an early heat. COFFEE/BREAKFAST – Chloe’s Cafe will be in full swing.Breaky wraps – $10.50Coffee – $4 Small, $5LargeProtein Smoothy – $9.50 All other regular items available.Please pre-order in the box or text Chloe 0492900235 to ensure you don’t miss out. END OF OPEN PARTY- lock it in!!!YOUR MATES Saturday 14th March from 5:30pm WEEK 3- FINAL WEEKWe will run the OPEN Workout on the Friday & Saturday – so we can party together on Saturday. All athletes can still complete the workout on Monday however this won’t earn a point for your team as the celebrations will be complete. We still encourage you to complete the workout if you are unable to make Friday or Saturday.
COASTAL IN-BOX OPEN – LET’S HIT THIS TOGETHER!!! TEAM CAPTAIN ANNOUNCEMENT: Linton, Will (Co-Captian JD), Gayle, Jesse. TEAM Names & Themes – TBA SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs). Read below to learn more… Our goal at Coastal CrossFit Queensland is to educate and inspire you to become the best version of yourself. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plan. Heck, watching your teammates GO is inspiring!!!Every year, CrossFit HQ runs an event called “The CrossFit Open” (Be sure to read the link if you don’t know about it). Doing the Open our way…The goal of our IN-BOX OPEN is community participation-help one another push that little bit extra, have some fun and achieve together. Add in some light hearted banter and a party at the end – what more could you want?? For the past few years we have done the Open our way and have the best time doing it!!!For many of our members we’re not interested in finding out how fast you can exercise against 400,000 other people worldwide. We ARE interested in helping you push to new levels in fitness, level up your life, and get high fives from our Coastal family. Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so!! SIGN UP HERE – $30 Participation ($10 for Team captains to cover any costs + $20 event costs). COASTAL IN-BOX OPEN.This is our favourite time of the year and we need you to make it the best it can be. If you are still wondering whether the CrossFit Open is for you, the answer is ….. YES!!!!!! If you know someone who hasn’t signed up, be sure to hassle them as we don’t want any of you to miss out. The HOW? We’ll divide you up into four teams, each with a Team Captain and an awesome team name. This will occur on our DRAFT AFTERNOON/MORNING – TBA: Friday 13th Feb or Saturday 14th Feb. All registered athletes will have their name drawn from a hat and allocated to a team. What are you waiting for? Get on and REGISTER NOW.Want to know more check out https://games.crossfit.com/ HOW TO PLAY THE GAME!!The HOW?All registered athletes have been allocated to a team. Now it is time to work together have fun & get some banter happening.Individuals/Teams will earn points each week by:1. Participating (1 point per participant),2. Top three winners in Open division and Masters 50+ (1st – 3 points) (2nd -2 points) (3rd – 1 Point),3. Spirit (3 points) (by member vote)4. Best dressed (3 points) (by member vote). We will have a weekly and running IN-HOUSE SCORE CARDS.The Team with the highest TALLY after 3 weeks WINS!!! FURTHER DETAILS:Important: It is each individual athletes responsibility to ensure they have watched the demonstration video and understand movement standards prior to completing the WOD.Your opportunities to do the open workouts are as follows: Saturday – 7:00am-9:00am (ish)If you can make it, this is the session to come too. The atmosphere of the mornings is awesome and the more people the better. We will need judges, counters & supporters so bring your families and friends to cheer you on. Don’t forget Pom Pom, signs, etc anything to help everyone get through.This session will start with a briefing at 7:00am followed by as many heats as necessary to get through the number of athletes in attendance. Remember we can not do this alone, we need you to assist in counting, judging etc. so stick around even after you have completed you WOD.*Please note that if you are not signed up for the open you are still more than welcome to attend and treat this workout like a normal WOD. Monday– All sessionsAll sessions on Monday will be running the CrossFit Open workout. Aim to partner up to ensure you have a counter/judge if you are formally competing. If not, treat it like a normal workout (no need for a judge). Feel free to come and support throughout these sessions – the more the merrier.If you have already completed the workout on Saturday and do not wish to do it again, we will provide you with an alternative on this day. Breakfast – Chloe’s Cafe will be Open and serving coffee, brekkie wraps and sweets. For catering purposes PRE ORDERS are greatly appreciated (please order to ensure you don’t miss out). Get FIRED UP!!! Let’s have fun and let the Games begin……. REGISTER HERE
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 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.
“HURSTY” WOD- Saturday 13th July. “HURSTY” 15 Rounds for time of: Run 100m 7 Front squats 60/40kg Run 100m 7 Burpee Pull-ups (30cm above max standing reach) The 15th of July 2019 will mark the 12th anniversary of the passing of Brendan Hurst (Hursty). For those that don’t know, Brendan was the partner of Coastal CrossFitter and good friend Tanya Cashin, and father to their son Max. It is our honour to be conducting a Memorial WOD for Brendan “HURSTY” and would love to see maximum attendance. At Tanya and Max’s request we will be running “Hursty” tomorrow, Saturday 13th July. This year “HURSTY” will fall on a Monday, however at the request of Max and Tanya we will be running “HURSTY” WOD on Saturday 13th July- as a community event. We feel that this is a great time to get our awesome community together to help Max and Tanya in honoring Brendan’s memory. Due to the long duration of this workout we will be extending the morning sessions to accommodate those participating. First heat to kick off at 7am, additional heats to flow through. Please allow time to complete the workout, stay for a BBQ and to count and cheers one another along. BBQ breakfast– Tanya and Max are kindly supplying a bbq breakfast. Be sure to RSVP on Facebook to allow for catering. Scaling recommendations: As per all workouts correct scaling is important, please discuss with Marie or Chris if you are unsure. Front Squats: Choose a weight that allows for mostly unbroken sets throughout. Burpee Pull-ups: Adjust height of bar/reduce pull to allow for continuous repetitions. Reduce pull-up numbers then revert to Burpee Jump & Touch (Eg. 3 Burpee pull-ups + 4 Jump and touch). “Hursty Perpetual Plaque”- For those wanting to be in contention for having their names on the “Hursty Plaque” you must have a counter and complete Hursty on Saturday 13th July. NO DROP INS: Unfortunately, to allow us to cater for participants and also the nature of “HURSTY”: this event is restricted to current Coastal CrossFit members and outside individual close to Tanya and Max (I.e. No drop Ins). Please request confirmation prior to turning up. We look forward to seeing you all for a wonderful morning. Brendan “HURSTY” Story: Brendan’s Story Brendan “Hursty” Hurst was killed on the 15/07/07 while serving in Iraq as a civilian contractor training local police officers as a result of injuries sustained during an ambush on the outskirts of Bagdad. Brendan had previously served as a Police Officer in the Queensland Police Force for over 15 years and was highly regarded and respected by his colleagues. Brendan was partner to Tanya and Father to Max. Sadly, Max was only a few weeks old when Brendan passed away. He is survived and will always be in the hearts of his partner, Tanya Cashin and son Max Hurst. It is our honour to conduct an annual Memorial WOD for Brendan on the anniversary of his death (15/07/19) and would love to see maximum community attendance on this day. Together with Tanya, we have created a workout that is inspired by Brendan’s training style and regardless of your physical prowess, this is a chance to celebrate the life of someone who passed too soon with your best effort. “Hursty” 15 Rounds for time of: Sprint 100m 7 Front squats 60/40kg Sprint 100m 7 Burpee Pull-ups (jump to a pull-up bar that is 30cm above standing reach) For any affiliates out there with members (especially first responder/military) who would like to be part of this workout – we welcome you to be involved.
