Ten rounds for time of:
Run 180m
Broad Jump 15m (count jumps)
Burpees (equal to number of jumps)
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Wishing everyone a safe and merry festive season.We will be running under a reduced timetable from the 24th Dec, returning to full schedule on the 5th Jan 2026. Check below for our Christmas Time table. The WOD will commence at the start of the session, Ie. 6:30am & 4:30pm. Open gym will be available throughout the entire 1.5hour time block. DROP INS- We welcome visiting CrossFitters over this time- please book a session via Mindbody or contact Marie 0432710684 to book a spot.Drop In rates- $20 casual class$60 Weekly unlimited
FREE Trial Week 5:30pm
FREE WEEK TRIAL — 5:30PM at Coastal CrossFit!Thinking about trying CrossFit but not sure where to begin?Start now — before the Christmas holidays — and build the momentum you need to finish the year strong. Why most people don’t start CrossFit (and why you absolutely can): Join us for a week — you will only benefit.Don’t wait for the New Year — start now, feel incredible heading into Christmas, and set the tone for 2026. Come try your free week at Coastal CrossFit — 5:30pm.See you there! Sign up via Mindbody or contact Marie 0432710684 /E: Coastal.crossfit.qld@gmail.comWe look forward to meeting you.
When: SATURDAY 6th DECEMBER We have a day of FAMILY FUN (join us in one or all) The PLAN-10am – 11amCoolum Aqua Fun Park – (Book your own tickets)Bring the Family- the more the merrier!! 3pm- 5pmBareFoot bowls – $10 per person (pay on the day)Club Kawana then, Join us at the Gym for a great night (More details to come). I will create individual events for each activity so we know who/how many to expect.Looking forward to a great day/night of celebrations with you all!!!
SPACE AVAILABLE FOR RENT – COASTAL CROSSFIT We have an upstairs space available for rent, ideal for health and fitness related services, such as massage, physio, recovery practitioners, and more. Approx. 8m x 5m, with flexible configuration Located directly beside our member recovery area (sauna, boots, mobility) — access may be included in lease options. Business must be suitable to operate alongside a CrossFit gym environment Why This Space? Built-in exposureDaily visibility to our active Coastal CrossFit community — motivated members focused on performance, health and recovery. Prime Warana locationEasy access to Nicklin Way and convenient for clients, local workers and passersby. Established business hubPositioned among thriving local businesses with great visibility and foot traffic. Flexible layout (The space can be reconfigured to suit your service needs). If this sounds like the right fit, contact Marie on 0432 710 684 or email coastal.crossfit.qld@gmail.com
Virtuosity Challenge
The Virtuosity Challenge “Doing the common, uncommonly well.” We’re inviting you to push past the ordinary and achieve mastery in the fundamentals. The Virtuosity Challenge isn’t about chasing the flashiest lifts or the heaviest numbers—it’s about refining the basics and performing them with precision, consistency, and excellence. The Challenge: Why take part? By the end of the year, you’ll achieve virtuosity in your chosen movements—mastery through repetition, focus, and commitment. Members- commit on our Members Facebook Page.
🌊 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.
Athlete Spotlight: Nikki Civitarese
As most of you will know, we are in the middle of a nutrition challenge and we couldn’t think of anyone more fitting to to be a feature than an athlete who achieved and continues to achieve great things since participating in our last nutrition challenge – please enjoy getting to know Nikki Civitarese. Tell us a bit about yourself: I am 34, I currently work as a Contracts Administrator in civil engineering for Shadforths Civil Engineering Contractors, I have been with the company for almost 4 years now. Prior to this I owned my own construction company building new homes and doing commercial refurbishments. I was born and raised in Griffith – NSW and moved around a lot when I was younger but did most of my schooling in Coffs Harbour and spent a lot of my younger years on the Gold Coast. I come from a big family, being 1 of 10 children and am the proud mother of a 13 year old boy, Sam. How long have you been doing CrossFit for? I started CrossFit briefly back in 2011 for about 4 months, when I was living in Mackay. I found it helped get me into the right mind frame as far as being motivated goes, however the box I went to were very competition orientated, so when I joined Coastal CrossFit in June 2013, I was blown away with the dedication Chris and Marie have to each and every individual member, ensuring that the movements were scaled to meet our abilities and correcting our form where required. This is what really made me want to keep coming back as it showed me that CrossFit wasn’t just for elite athletes, it was for everyone, even me. How did you first hear about CrossFit and how did you get started? After my marriage ended in 2011 I found myself extremely depressed, overweight, lacking self-esteem and having no control over my life, anything that could go wrong – went wrong, not long after my separation I was diagnosed with a malignant breast tumor, which was really a blessing disguise. It made me snap out of my world of self-pity and self-sabotage and realise the importance of my health and that I never really had been the best person I could be physically or mentally, and as long as I continued on my path of self-destruction, I was only going the continue to develop health problems, I also realised I needed to be a better role model for my son, I didn’t want him to learn my bad habits and think that was normal. Seeing a close friend of mine transform herself dramatically after only a year, it was incredible, she wasn’t just leaner and smaller in size, she was strong and she beamed with confidence, I wanted to be able to achieve the same thing, so I got in touch with her and she introduced me to CrossFit, this really was the turning point in my life. What is your favourite Movie? My favourite movie of all time is Pulp Ficton… very iconic. What is is your favourite Band/Musician? My favourite band of all time – Beastie Boys. What are your interests outside of CrossFit? Im a very social person, so I spend a lot of my weekends catching up with family and friends and I love to get outdoors whenever I can, especially if its taking my son down to the lake to fish or taking our kayaks out onto the water. We conducted a nutrition challenge last year which you achieved, and continue to achieve very good results through – can you detail your experiences and any advice for the members on our current nutrition challenge? The nutrition challenge was really what I call a “light going on” moment, what I took away from it was very invaluable, it made me realise that my preconceptions of what was “healthy” were actually doing me harm. After my body got past the initial shock of not being fed the “bad foods” it was used to in the 30 Days of the challenge I started to feel less fatigued, clear headed, my skin started to clear up, and I started to lose weight. After completing the challenge last year, it really inspired me to learn more about how food interacts with our body, so not long after I started a Diploma of Nutrition and Naturopathy, it certainly has been a learning curve, through this I have learnt what is right for my body. Since this I have managed to lose 9.5 kg in total, and am in certainly the best health I ever been in. It really is one of the best things I ever done and would recommend anyone take up the 30 day challenge, it really is life changing. We saw a shift in your training some time ago and you’ve made very good progress since this point. What was the trigger for this increased enthusiasm and what goals have you set yourself for the short and long term? I guess this goes hand in hand with the nutrition challenge, once I was starting to see results and starting to feel better within myself I wanted more. One of the best feelings in the world is being able to achieve something you previously never thought possible, and the more I pushed myself and changed my mindset, the more I could see what my body was capable of achieving, and then it just became addictive. I am inspired every day by the people around me at CrossFit, people that I see making massive progress and hitting some great PB’s, it drives me to continue to do the same. My favourite part of CrossFit is the weight lifting, so my ultimate goal is to be able to perfect the techniques so I can lift heavier weights and achieve some great PB’s.