AMRAP in 20 minutes:
8 Toes to bar
16 Hang Dumbbell Snatch (22.5/15kg)
24 Alternating lunge
Photo: It is awesome helping our CrossFit kids get stronger đź’Ş Great work Indah!!!
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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.
🌱SPRING KICKSTART has begun – Join us!!
🌱 SPRING KICKSTART – 4 Week Reset 🌟 “There is no better investment than your health.” Our 4 week SPRING KICKSTART has begun (Monday 6th Oct- Monday 3rd November)…Remember this is just the start.– 4 Week Kickstart– 12+ weeks (Noticeable difference)– 6+ months (Sustainable change) This is the launchpad not the end goal… STEP 1: REVISIT THE BASICSUsing the Checklist below, identify your STRENGTH & WEAKNESSES.Fixing your weakest link will provide the most benefit.Establish 1-2 goals with 2 strategies each to assist you. Sustainable actions are the key to long term success. Commit to the 4 weeks, make positive changes and stay the course. WEEKLY PRINTABLE Chart- Coastal CrossFit Members Join our KICKSTART challenge Facebook page
Nutrition Challenge – Wrap up
As most of you know, we recently concluded a 30 day nutrition challenge. We typically conduct these challenges every six months or so and each time we try to tweak the process so that we can give the best service possible. The challenge started with a presentation on nutrition where critical information and rules were covered along with taking before photos and an initial weigh-in. This time around we used The Whole 30 as our template for the challenge which specifically asks participants to rule out food groups/types such as added sugar, grains, dairy, legumes, alcohol and more for 30 days before progressively re-introducing these food types in order to accurately measure any negative that may come with them. We chose to use The Whole 30 as Marie and I have had personal experience with this approach and know it to be successful (when adhered to) along with the added benefit of a plethora of information available on the net for participants to fall back on. Accountability: Once we got going with the challenge, each week participants were asked to provide us with photos of at least 2 breakfasts, 2 lunches and 2 dinners along with filling out a questionnaire that covered things like energy levels, feeling of satiety, sticking to the rules etc. We used the combination of being able to see their meals through the photos provided as well as the answers to their weekly questionnaire to provide feedback and improvements (where necessary). Most people were very detailed and diligent with their responses which made the feedback process much easier for us. Results: Overall we were very happy with the commitment level of the participants this time around and like anything in life the people who put in the most got the most back. It is important to understand that the benefits of a process like this extend far beyond simply a number on the scales (the rules of the challenge specifically forbid participants from weighing themselves throughout the 30 days) and while the people who lost the most body fat typically get the most hype it is more important to consider the the long term health and fitness implications of improving one’s nutrition. Of course everyone is still interested in that number on the scales and we saw as much as 7kg lost from one individual and 100% of participants (who finished the 30 days) lost weight on the scales in varying amounts. Where to from here? We feel confident that everyone who did the challenge has had a significant reset to their standards on nutrition and we hope and strongly suggest that they use this momentum to carry these practices into the future. The big thing is that no matter how much knowledge you have on nutrition, or how good you think your nutrition is, or whether you have done a challenge before, the accountability afforded through a process like this is what makes it worth doing. Most of our participants were well aware of what foods are to be avoided before they even started the challenge but by knowing that their food would be seen and that questions would be asked, they all made a much bigger effort than they would normally. We will be conducing another challenge mid year and we really hope to see many more people involved especially after seeing some of the outstanding results from this time around. Chris.