Coastal CrossFit will be closed for the QUEENS BIRTHDAY PUBLIC HOLIDAY, Monday 4th October.
We hope you all have a great time with friends/family.
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WINTER ATTENDANCE CHALLENGE Fight off the WINTER blues and stay on track through the colder months! Staying consistent now sets you up to feel strong, lean, and energised as we head into the warmer months. Training through winter builds not just physical fitness, but mental toughness – and your summer self will thank you for it! CHALLENGE DATES: 11 July – 31 August 3 sessions per week = You’re in the game! 5 sessions per week = 100% Attendance & bragging rights! We’ll be tracking weekly (be sure to book in via Mindbody), keeping it fun and motivating – and yes, there’ll be some awesome prizes up for grabs along the way Let’s lift the energy and keep the fire burning this winter. Who’s in?! Grab a motivation buddy and let’s keep each other moving forward — together we rise!
Scaling for Success
“Scaling for Success: Training Smart for Longevity and Performance” Scaling: Why It Matters and How to Do It Right At Coastal CrossFit, we believe in training with purpose — and that includes scaling your workouts when needed. Whether you’re a seasoned athlete or new to CrossFit, scaling is not a shortcut or a compromise; it’s a tool to help you train smarter and get the most out of every session. Why Scale a Workout? Scaling is about preserving the stimulus of the workout. CrossFit workouts are carefully programmed with specific goals in mind — whether that be speed, power output, muscular endurance, or skill development. Scaling ensures that each athlete experiences the intended challenge, regardless of their individual fitness level, experience, or physical limitations. Adjustments may be needed due to: Understanding the Stimulus Before you begin any workout, ask yourself: For example, Fran (21-15-9 of thrusters and pull-ups) is meant to be a fast, high-intensity sprint — ideally finished in under 10 minutes. If your version of the workout takes 30 minutes, broken into singles, you’ve missed the intended effect and likely lost the intensity that drives results. Scaling the reps, load, or movement allows you to finish with a similar effort to the intended version — and that’s where progress is made. Scaling Isn’t a Step Back — It’s a Step Toward Progress Removing ego is essential for getting the most out of your training. Scaling is not about making things easier; it’s about making them appropriate. Intensity drives results, but only when applied to movements that are performed with sound mechanics and consistency. Injury, mobility restrictions, or simply being new to a movement are all valid reasons to scale. Our coaches will help modify workouts to keep you moving safely while maintaining the core intent of the WOD. The Mechanics–Consistency–Intensity Model For newer athletes especially, the priority should be: Skipping these steps can lead to poor movement patterns, plateaus, or even injury. But mastering them in the right order leads to long-term gains and resilience. What Should Be Considered When Scaling? Injuries and Scaling If you’re working through an injury, the goal remains the same: retain the workout stimulus. That might mean subbing out movements, reducing impact, or switching from barbell to dumbbell versions. Movement is medicine, and scaling ensures you continue training effectively while healing. Coaching Support at Coastal CrossFit Our coaches are here to guide you through each workout with intention. We provide clear direction on: Every athlete is on their own journey — and at Coastal CrossFit, we’re here to help you take the next step, every session. Final Thought Scaling is how you train smarter, stay consistent, and ultimately become fitter, stronger, and more resilient. Don’t chase the Rx label. Chase the stimulus. That’s where the magic lies.
EXTRA’S CLUB
🔥 EXTRA’S CLUB – JULY EDITION 🔥Let’s turn those weaknesses into strengths 💪 This July, we’re launching the EXTRA’S CLUB – your chance to level up by committing to a personal goal and working on it consistently. Pick one focus for the month — something that challenges YOU.💥 Strict Pull-ups💥 Mobility work💥 Handstand practice💥 Bigger Biceps (join Lloyd’s GUN CLUB 💪)💥 Core strength💥 Or anything that moves you forward! 🕒 Just 10 minutes extra, 3 days per week — before or after class.This is about building small, powerful habits that compound over time. Strength, aesthetics, movement quality — it all counts! ✅ A board will be dedicated to the EXTRA’S CLUB so you can track your focus.✅ Want extra accountability? Buddy up with someone working on the same goal! No need to wait for New Year’s – your improvement starts NOW.Write your name, pick your focus, and let’s get to work! 👉 What’s your extra for July?
🚨 WE’RE LOOKING FOR A COACH! 🚨📍 Warana – Sunshine Coast, QLD Coastal CrossFit is putting the feelers out for an experienced CrossFit Coach to join our crew! We’re looking for someone with flexibility (think self-employed or part-time availability) who can coach the occasional class and step up during holiday periods when we step away from the business. This role will work alongside our current awesome coaching team. 👊 About You: This is a casual, flexible role perfect for someone who wants to stay involved in a top-tier affiliate without a full-time commitment. 🙌 You’ll be coaching an amazing, supportive community that values quality coaching and consistency. 👉 Check us out: www.coastalcrossfit.com.au 📧 Sound like you?Contact Marie & send your resume to: coastal.crossfit.qld@gmail.com Let’s chat!
Thank you
What a great morning!!! A huge thank you to all that attended our breakfast and for all of you that couldn’t be there but provided support. We couldn’t have pulled this off without the assistance of our amazing community- Special mention of Paula Waters, Angela Isackson, Aden Chandler and Shane Fenneck. Sara loved the morning and was definitely feeling the love and support. As a community we raised over $2000 which will definitely assist with treatments and many other things over the coming months. Thank you to each and everyone of you. Remember: Feel them on the 1st and book in for your mammogram. Special thank you to all of the businesses and individuals that donated to the day. All’ Antica Aden Body Mechanics Myotherapy – 1 hour massageRadhika Body Mechanics Myotherapy – 1 hour massage Virg – 1 hour Massage Mob:0418799806 Jimmy’s Catering Swain Family Meats Warana– Gorilla Health – Deb McGrath (Coastal CrossFit Member) Coastal CrossFit – LIFEAID Beverage Co. – Project PARGO – Mel Jones (Friend of Coastal CrossFit) True Protein Nina and Brad (Coastal CrossFit Members) Kelly & Ray (Coastal CrossFit member) First Fruit Shed Warana Mykies by the Bay Choice Discount Variety Store- Kawana Bakers Delight Currimundi Event details below: Please do not attend if you display any COVID Symptoms – Cough, fever, sore throat, fatigue or shortness of breath. FOR SMOOTH RUNNING OF THE MORNING PLEASE READ ALL DETAILS BELOW: Come and join us!! This is a community event to get us together for a great morning of socializing and support for our community and also to spread awareness as to how close to home Breast Cancer is. This event is designed to provide community awareness of the prevalence of Breast Cancer and to honor and pay tribute to both our current and survivors of Breast Cancer within our Coastal CrossFit community (Sara, Nikki, Paula and Alexis). The funds raised will be given to Sara (our good friend and Coastal CrossFit member) who has recently been diagnosed with breast cancer to assist financially throughout this time. Details:Date: Sunday 1st November (LOCK IT IN!!) COVID REGISTRATION FORM – PLEASE FILL THIS IN ONLINE ASAPPlease note: Unless arranged earlier we ask no additional children to attend. Time: 8:00-10:00amWhat: Picnic breakfast in the Park (next to Mykies by the Bay)Cost: $20 Adults (Includes breakfast, and a raffle ticket). Kids $10 (no raffle ticket) . Please bring cash on the day. Additional raffle tickets can be purchased on theWhat to bring: A picnic blanket and wear something pink!! PLEASE SUPPORT LOCALS who SUPPORT US!!We have had many local business come on board to help support this event. No hesitation from these businesses and we can not thankyou enough.Thank you to Swains Family Meats – Warana for sharing the cost of sausages and bacon (and supplying a meat tray for the raffle).Choice Discount Variety Store- Kawana for sharing the cost of balloons. The First Fruit Shed (Warana Markets)- Fruit and vegetable boxBakers Delight Currimundi – donating bread and bread rolls for the day. RAFFLE:All attendees will receive a raffle ticket with tickets being drawn by Sara on the morning of the breakfast. Additional raffle tickets can be purchased $5 each. If you are not there Sara will pick a prize for you. THANKYOUWe are surrounded by wonderful community and this has never been more relevant to me – feeling the love!!! We have had numerous businesses contact us to show support for Sara. A huge thank you to the following business that have supported our community and contributed to our prize pool (and those to come). For businesses that wish to contribute please contact Marie- number below). Check back here for updates on Prizes- PRIZES:Prizes will be selected by the winner as they are drawn. All’ AnticaAll’ Antica $100 Gift voucher (Thanks Helen & Shane who contacted me to offer support). Best Pizza’s ever!!! Body Mechanics Myotheraphy– Aden Body Mechanics Myotherapy – 1 hour massageRadhika Body Mechanics Myotherapy – 1 hour massage Virg – 1 hour Massage Mob:0418799806 Jimmy’s Catering – $50 Gift voucher + an awesome Jimmy’s truckers hat. Swain Family Meats Warana– 2 x Meat Tray (2 prizes) Gorilla Health – Prize TBA Deb McGrath (Coastal CrossFit Member) – NutriBullet 900series Coastal CrossFit – 4 weeks of training (current members) (Induction & 2 weeks of training for new members. LIFEAID Beverage Co. – 2 x cases of FITAID Zero (2 X prizes) @fittrendzaus @fitaidaus Project PARGO – Cup and Bottle pack Make up & perfume gift pack (Clinique, Napoleon – donated by Mel Jones (thank you Mel for your generous contribution). True Protein pack- WPC, shaker, water bottle, protein bars x 2, Sample Protein powders. Bottle of bubbles- donated by Nina and Brad. Bottle of Gin & Vodka- donated by Kelly and Ray. First Fruit Shed Warana– Fruit & Vegetable tray Mykies by the Bay– $25 Gift Voucher This event is open to Coastal CrossFit members and is extended to family and friends and friends of Sara. Please RSVP for catering and COVID restriction purposes. If attending please ensure you have completed the COVID ATTENDANCE REGISTER prior to the morning. Coastal Members RSVP via Coastal CrossFit Member Facebook or in the box. Friends/family RSVP to Marie Mob: 0432710684, email coastal.crossfit.qld@gmail.com Be sure to check back here for updates.