A. Five rounds:
3 Front Squats + 5 Back Squats
B. Five rounds for time:
10 Left hand Russian Kettlebell Swings
10 Goblet lunge
10 Right hand Russian Kettlebell Swings
10 Goblet lunge
Run 200m
*24/16kg Kettlebell
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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 to the first edition of what will be a semi regular feature on our site – Athlete Spotlight. Athlete Spotlight is a chance to highlight Coastal CrossFit athletes who have demonstrated admirable character traits – they may have been picked for their athletic prowess, their great attitude or teamwork or someone who has made an inspiring lifestyle change through CrossFit. We hope you enjoy this new feature! The first athlete in the Athlete Spotlight is Meg Shroff. Meg’s might seem like an obvious choice due to her rapid and continual athletic improvement, but it is her outstanding level of maturity and dedication to training that made her our first pick for this feature. It is easy to forget that Meg is still in high school and that she drives herself to training as often as she can, all while juggling her final year’s studies, maintaining a part time job and no doubt the social duties that go along with being in year 12. While most people her age would be more concerned with social aspects of training at a gym. Meg often turns up to one of our quietest sessions of the day and consistently attacks the workout with great effort and an outstanding attitude. We have been immensely impressed by Meg in the short time we have known her and look forward to seeing her continue to progress in CrossFit and life. We hope you enjoy getting to know Meg. Your progress in CrossFit has been very impressive, What was your athletic/exercise background before starting CrossFit? Before I started CrossFit I had done gymnastics my whole life, since I was 4 years old. I did artistic gymnastics up until I was 11 years old and then I move over to Australia from NZ and started up aerobics gymnastics. Which competed internationally, up until last year. When did you start training with Coastal CrossFit? I started up CrossFit October 2013 What would you consider your strengths in CrossFit? Gymnastics moves such as t2b, pull ups, box jumps. What would you consider to be your weaknesses? Weightlifting moves. I know I can’t lift as heavy as some of the other girls but that is what motivates me to keep going and just try my best. (Note that at last check Meg weighed less than 50kg – so while she may consider her weightlifting to be a weakness, pound for pound she does extremely well). What goals have you set for the future? eg. competitions, the open, other sporting events etc. My goals are to just keep improving in all areas of CrossFit and to try to go to more comps this year. What advice would you give to someone who is starting out in CrossFit? To just give it a go and it isn’t as scary as it looks. They aren’t going to make you lift weights that you aren’t physically capable of and if there are moves that you are not strong enough to perform you can just scale them down. Its a great environment to workout in as everyone is just one big family there. You aren’t only just going to get a great body but you are always giving yourself a healthy body. What made you start at Coastal CrossFit and what were you hoping to achieve – have you achieved it? Friends that I use to do aerobics gymnastics they started CrossFit and because I quit that I need something else to do to keep fit, so I thought why not try and see how I go. The only thing going into CrossFit that I wanted to achieve was to stay fit and healthy, which I have. But I have also gained a lot of strength, which is great to see. What lifestyle changes have you taken on since starting with Coastal CrossFit? eg. nutrition I haven’t had much lifestyle change as before I started CrossFit as I was training many hours a week for aerobics. I still try and eat as healthy as possible.