A. Work up to a heavy Hang Power Clean triple (20 min.)
B. Opposing Ladder:
Deadlift (use heaviest load from part A.)
Burpee
*start with 10 DL and 1 BP and reduce/increase the DL/BP by 1 rep each round until you finish with 1 DL and 10 BP.
Post load and time to comments.
Well done to another couple of our CrossFit ladies for conquering their goal of getting a pull-up!
Coastal CrossFit KIDS sessions. Build Strong, Confident, Capable Kids Our Coastal CrossFit KIDS 10-week block is designed to develop movement skills, confidence, and a lifelong love of fitness — in a fun, supportive environment. This isn’t just exercise.It’s about helping kids move well, feel strong, and thrive. What Kids Will Learn All sessions are age-appropriate, coached, and engaging. Who It’s For Program Details Pricing Options Why Coastal CrossFit KIDS? ✔️ Structured, progressive program✔️ Experienced, supportive coaches✔️ Focus on confidence, not competition✔️ Builds healthy habits for life Contact us 0432710684 or coastal.crossfit.qld@gmail.com to get started.
💙 PARENT & TEEN TRAINING @ COASTAL CROSSFIT 💙 What better way to spend quality time together than in pursuit of health, fitness, and lifelong habits? Our Parent & Teen sessions (Ages 13+) are designed to bring families together through movement—creating stronger bodies, stronger relationships, and stronger mindsets. ✨ Why train together?• Build a deeper connection through shared goals• Lead by example—show your teen the value of health & consistency• Improve confidence, resilience, and self-belief• Learn proper technique in a safe, supportive environment• Create positive habits that last a lifetime This isn’t just training—it’s a family health journey. And you won’t be doing it alone. 👊 We will guide you every step of the wayFrom your very first session, our coaches are there to support, teach, and encourage both parent and teen—no matter your starting point. Whether you’re brand new or experienced, every workout is adaptable, inclusive, and designed to help you progress together. 🔥 Train together. Grow together. Thrive together. 📅 Monday – Thursday | 5:30PM🎯 All fitness levels welcome🎁 FREE trial session available 📩 Message us (coastal.crossfit.qld@gmail.com) or call 0432710684 to get started or ask any questions—we’d love to help you begin your family fitness journey.
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 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.
We thank you all for your support for this years Clash on the Coast and hope you enjoyed your day. A special thanks to our Sponsors: Please be sure to support all of our sponsors. Look out for them at your next competition. RXD 1st- The Running lab- http://therunninglab.com/ – Learn to run & love it Scaled 1st– Vitality Options Massage- http://vitalityoptions.com.au/ RXD 2nd – WODRobe- http://wodrobe.com.au/ Scaled 2nd– Body Spanner-http://www.abc.net.au/tv/newinventors/txt/s2331604.htm – Book your box workshop. RXD 3rd– Your Paleo- http://www.yourpaleo.com.au/ Scaled 3rd-Bullitt Fit Gear- http://www.bullittfitgear.com.au/ Coastal Crew- A HUGE Thank you to our awesome crew who are always there to support/help out. A special mention of the following people: Ozzy, Karen, Kim, Tanya C, Grant, Tess, Tanya G, Jason, Brenden & Murph. We can’t thank you enough for being so great to us. HERE ARE THE OVERAL RANKINGS & RESULTS. THRUSTER LADDER – Scores and rankings BURPEES & CARRIES- Scores and rankings DEADLIFT & BOXJUMPS- Scores and rankings KETTLEBELLS & SHUTTLES- Scores and Rankings Welcome to the Clash on the Coast information page. This will be the 7th annual running of Clash on the Coast and we are excited to make this year’s event our biggest and best. This year we have a totally new format with a large focus on maximum participation from all team members and divisions that are inclusive of ALL ability levels. Please note that registration is now closed for entrants, however if you missed out and would like to be put on a reserve list, please email us at info@coastalcrossfit.com.au with your contact details and we will let you know if a team spot becomes available. Format: This is a team event with teams comprised of 2 men + 2 women. Our workouts have been programmed for maximum participation from all team members. Divisions: Scaled and Rx’d. Our events have been programmed to reflect the abilities of normal CrossFitters. Much effort has gone into creating workouts that will allow everyone to work to their best ability without being exclusive. Cost: $200.00 per team. Venue: Buddina Primary School (Cnr Illuka & Tumut street, Buddina QLD 4575) Date: May 9th (7:30am Registration). Time: Registration will start at 7.30am and the event will run for most of the day. Team Captains are to register. It will be quick if you know your team number and have your completed Team Indemnity form. Parking: There is ample parking on the perimeter of the school grounds, please DO NOT park in the school. Judging/Counting: On the day of the event we will have roaming judges to ensure that the events are running smoothly however the counting of reps will be taken care of by athletes. You will be provided with a roster to show you when you are required to count for another team. Please be aware that counting for another team is not an optional part of the day and failure to do so will result in a penalty being applied to your teams overall standing. Please make sure that each team member is well aware of the standards, weights, format etc. of each event so that there is less chance of a mistake being made whilst counting or being counted for. The Workouts! There are four workouts for this year’s Clash on the Coast. Each team will do two workouts in the morning and two in the afternoon. Please note that you may do the workouts in a different order to the list below. Be sure to check out the video we have put together to detail the less common movements and standards that are included in this year’s competition. Where a movement has not been detailed in the video (deadlift, box jump etc.), you can assume that they will be performed to normal CrossFit standards. Thruster Ladder AMRAP in 12 min of: Thrusters 20-30-40-50kg (Scaled 20-25-30-35kg) Description: – The objective of this workout is to perform as many thrusters as possible in 12 minutes. – Each 3 minutes the weight of the barbell will be increased. During the increases in weight, one team member will act as a human rack while two other team members adjust the weight. – During the course of the workout you may swap between your team mates as often or as little as you like and you may perform as many or as few reps in each effort as you like. – Once the workout starts the barbell cannot be returned to the ground otherwise a 30 sec. time penalty (where no work can be performed) will be incurred. – Upon completion of the workout, the team with the most thrusters will win. Movement standards: Thruster: Each thruster will see the athlete with the bar in a front rack position and must pass through a full squat where the hip crease travels below the top of the knee and will finish with the athlete at full extension of the hips knees and shoulders with the bar overhead. Burpees and Fireman’s Carries AMRAP (reps and rounds) in 12 min of: Partner Burpees Fireman’s Carry 50m out/50m back (Scaled – 20kg weight plate carry) Description: – Two members of the team (same sex) will start on the partner Burpees with the objective of doing as many burpees as possible while their team mates perform a fireman’s carry (weight plate carry). – The fireman’s carry will be conducted on a 50m out and 50m back course. The athletes performing the fireman’s carry may swap as many times as they like during the course. – Upon completion of the each fireman’s carry a round will be scored and the two pairs of athletes will swap to the opposite tasks and repeat this process for the 12 minute duration of the workout. – The team with the highest number of Burpees in the greatest number of rounds will be the winner. For example, a team who scores 100 burpees in 10 rounds would beat a team who scored 100 burpees in 8 rounds….