A. Six rounds for time of:
Run 360m
20 Burpees
B. Optional:
EMOM x 10 minutes
3-5 Strict Pull-ups
*Maintain reps across all rounds
*Add weight as necessary and maintain.
Photo: Barb- one of the best smiles I know đ
Comments are closed.
COASTAL IN-BOX OPEN â LETâS HIT THIS TOGETHER!!! TEAM CAPTAIN ANNOUNCEMENT: TBA SIGN UP HERE â $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 âinspireâ 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 âThe CrossFit Openâ (Be sure to read the link if you donât know about it). Doing the Open our wayâŠThe 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 â 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 weâre 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 â $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. Weâll 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 â 3 points) (2nd -2 points) (3rd â 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 âŠ.. YES!!!!!! If you know someone who hasnât signed up, be sure to hassle them as we donât 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 â 3 points) (2nd -2 points) (3rd â 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 â 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. Donât 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. Mondayâ 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 â 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 â Chloeâs Cafe will be Open and serving coffee, brekkie wraps and sweets. For catering purposes PRE ORDERS are greatly appreciated (please order to ensure you donât miss out). Get FIRED UP!!! Letâs have fun and let the Games beginâŠâŠ. REGISTER HERE
At Coastal CrossFit, we know startingâor getting back intoâfitness can feel overwhelming. Thatâs why weâre here to guide you every step of the way, whether youâre 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
đïžââïž About Coastal CrossFit Welcome to Coastal CrossFit â 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 regionâs longest-running affiliates (original owners) weâve stayed true to an old-school CrossFit vibe â authentic coaching, no fluff, and a community built on effort, humility, and consistency. Weâre old school proud.What originally drew us to CrossFit is still what keeps us going today â 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. đȘ 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 â properly.We provide 1:1 scaling and guidance for every athlete in every class. Thereâs no generic, one-size-fits-all approach here. We tailor each session to your goals, abilities, and experience. It doesnât matter where you start â weâre all on our own journey, and we travel that path together.At Coastal, thereâs no ego â just hard work and support. đ§ Our Programming We write our own programming â always have, always will.Why? Because we know our athletes â 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 â inside and outside the gym. Every workout has purpose. Every movement has intent.Our programming evolves with our people â not the latest trends. đ„ Our Community Weâre more than a gym â weâre a family. Many of our members have been with us from day one, and weâre 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 doesnât matter. Once you walk through our doors, youâre supported and encouraged by the most amazing crew. Weâll challenge, support, and lift you up â helping you become the best version of yourself. The vibe? Old-school CrossFit â the kind where the whiteboard still matters. Itâs 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 â thatâs Coastal. Here, effort is celebrated, progress is personal, and everyone is welcome. đ§âđ« 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 â 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 personâs strengths and challenges, and genuinely care. They lead by example â showing up, putting in the work, and supporting others to do the same. Expect hands-on coaching, honest feedback, and an approach thatâs personal, practical, and focused on helping you move well and feel strong. Meet our coaches đ Our Space Located at 1/12 Technology Drive, Warana, on the Parrearra Canal, our gym is built for purpose. You wonât find mirrors or fancy machines here â just quality equipment, open space, and an atmosphere built on hard work and genuine connection. Weâre proudly fitted out with Maverick Strength & Conditioning Equipment â gear that grew from humble beginnings right here at Coastal CrossFit. Itâs strong, functional, and made to handle real training. We are blessed with the most scenic run tracks around the canal and weâre just a short stroll from Warana Beach. We also have a Recovery Room for our members, featuring Endurance Recovery Boots and an Infrared Sauna â 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 canât fake â a place where effort matters more than appearance, and community comes first. đ Our Mission To help everyday people live stronger, healthier, more confident lives through functional fitness and community connection. Weâre here to help you: No matter your age, background, or fitness level â you belong here.This is Coastal CrossFit: old-school values, real coaching, hands-on support, and a community thatâs got your back. đ Ready to start? Come in for a free trial, meet the crew, and see what makes Coastal different. Written whiteboards, no ego â just hard work, support, and a community that feels like home.
Dr. Yoni Freedhaf, MD.Liking the life, youâre living while losing weight is the key to keeping it off- âBest weightâ is whatever weight (Size/shape) you reach when youâre living the healthiest life that you actually enjoy. We will be hosting a Free information night that will allow you to walk away a template of Goals>Skills>Actions. One step in the right direction. Wednesday Night- 3rd November @ 5:30pmPlease note: This session will take the place of the 5:30pm WOD.Members will be able to complete Open Gym in an appropriate space during this time. The underlying foundation of good health is nutrition; however, it is what majority of the population struggle with the most. Why?People often look for the âQuick Fixâ which from our experience sets them up for failure. Relying on Willpower to avoid âbadâ foods can only last so long and so the roller coaster begins. Highly restrictive for 30-90days = short term results, then back to regular eating choices= loss of results + additional kg, then feeling disappointed and negative in ourselves â The effect getting us stuck into a rut or cycle of failures. AVOID THE CYCLEIt is my goal to work with you in establishing long lasting sustainable habits that allow you to lead a happy and fulfilled life enjoying an abundance of food. Just like training- mastering the basics is the best way forward. We will guide you towards mastering the basics of good nutrition step by step (at your pace). NO SHORT CUTS/NO QUICK FIXES just learning quality habits that allow you to live a great life with a healthy relationship with food.
