Ascend for 20 minutes:
3 Pull-ups
3 Ring Dips
Run 180m
*Increase the Pull-ups/Ring Dips by 3 reps per round.
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IN-BOX OPEN 2026
COASTAL IN-BOX OPEN – LET’S HIT THIS TOGETHER!!! TEAM CAPTAIN ANNOUNCEMENT: 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.The HOW?All registered athletes will be allocated to a team. We’ll divide you up into four teams, each with a Team Captain and an awesome team name.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!!! REGISTRATION/DRAFT AFTERNOON/MORNING – TBA: Friday 13th Feb or Saturday 14th Feb 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.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
Let’s get you started!!!
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.
Athlete Spotlight
Welcome back to another edition of Athlete Spotlight. This time our featured athlete is Brenden Godfrey – enjoy getting to know Brenden. Tell us a bit about yourself and what your training looked like before starting at Coastal CrossFit? I am 31 Years old, I am the Owner Director of Nautical Roofing and I am engaged to Christine with 2 young children Jackson (two) and Maya (one). Training was a bit all over the place with weight lifting (non Olympic) from my gym at the office to boxing training. How long have you been training at Coastal CrossFit? Since September 2013 You’ve made a rapid improvement in CrossFit in a relatively short period of time. What combination of things do you think are responsible for this rapid improvement? I have a high level of respect for both coaches Marie & Chris & value the advice and constructive criticism that is required to keep advancing. Regular training and especially fronting up on the days that could easily be cherry picked help to build the all-round performances that I strive for. I also think there comes a point during most intense WOD’s where your mind and body want to give up. I find now if I set myself a goal time or work out next to Bodo (haha) I can break them barriers down and finish nearly as strong or sometimes stronger than started. It seems the more pain and suffering you experience the easier it gets breaking down the walls each WOD. What are your athletic goals for the short and long term? My short term goals while I’m at an age to compete and remain competitive, is to enter into competitions and keep pushing the mental and physical barriers as much as I can. I am also focused on correcting my technique with Olympic lifts. My overall goal is longevity. I want to be in the gym when I’m 50 or 60. You are a Type 1 diabetic. Can you elaborate on how the changes in exercise and nutrition you have made have effected your day to day life? This would certainly be one of the finer points and also why I hold crossFit in such high regard in comparison to other types of training. I was diagnosed in 2006 with Type 1 Diabetes and since that time I have been looking for an exercise regime that was a benefit to my health and also enough to keep me interested. I tried the commercial type gyms, home gyms, Boxing, park training etc. but nothing would really stick or show much benefit to my diabetes. Since starting at Coastal CrossFit I have noticed massive improvements to my diabetes. The first and foremost being that my Hba1C is down at the lowest level since being diagnosed. It’s actually at a level of a standard Human being without Diabetes. I would generally see an endocrinologist every 3 – 6 months for a routine check-up & on the last visit a couple of months ago he advised I would be in the top 10% of Type 1 Diabetics and as a result he has pushed the routine check-ups out to 12 months. There is a couple of combinations for the results here and apart from the regular training, The Healthy eating challenge we started back in May has contributed greatly. It was pretty impressive that the coaches went a bit further and studied Diabetes forums etc. and come up with a eating plan to suit my everyday life. The main changes to my diet which I still follow to this day is cutting out the refined carbs and sugars. I get my main source of energy through healthy fats. I have since reduced my overall insulin injection intake by approx. 25 – 30% which will be a massive benefit later in life when I become more and more immune to the insulin. I can also go out with more confidence that my sugar levels are stable and I don’t have to cart my man bag around everywhere. Previously my levels were a little erratic especially with high GI carbs, so I was a little all over the place at times. I have seeked plenty of advice from government agencies over the years with Diabetes educators and nutritional experts only to walk away disappointed and show no real overall improvements. So I appreciate the help and advice guys.!!! Do you have any advice for athletes who would like to advance as your rapidly as yourself? Probably the best advice I could give is listen to your coach. I can still remember walking into the gym on the first day thinking lifting weights was easy, as this is what I had been doing for the last 3 years (just not Olympic). Chris recommended I start with the lighter weights and the rewards will come. Well I was the guy loading the bar with weights and whilst doing the movements looked ugly as hell. I have now started listening to the coach and backed my weights right back and am concentrating on technique rather than a number on the board and can feel the improvements. The last month or so I have started hitting PB’s far better than the existing with cleaner lifts. What are your favourite and least favourite types of workouts? I have learnt they all look pretty good on the website the night before.!! My favourite workouts would be weightlifting. Also the Wod’s with a mixture of reasonably heavy lifting mixed with cardio. I try not to have any least favourites and just attack whatever is on for that day. Staying positive for all work outs definitely has helped the overall performances. Hang On I forgot. Turkish get ups, L-sits and dragonfly’s aren’t on my wish list…..