*Please note that we are back to our normal schedule of 7.00am and 8.00am (performance development) today.
Let’s see how the weather looks in the morning before we decide on the WOD. See you at the gym.
Tanya receiving her highest rank prize for 13.5
💧 WATER: THE MOST UNDERRATED PERFORMANCE SUPPLEMENT Everyone is searching for the next miracle supplement.But most people are overlooking the most important nutrient in the human body… WATER. Your body is made up of approximately 60% water, and nearly every process that keeps you alive depends on it.✅ Brain Function✅ Energy Production✅ Nutrient Transport✅ Digestion✅ Temperature Regulation✅ Joint Health✅ Muscle Recovery✅ Hormone Function Even mild dehydration can lead to:❌ Fatigue❌ Brain Fog❌ Headaches❌ Poor Training Performance❌ Reduced Recovery❌ Increased Risk of Muscle Cramps Many people walk around dehydrated every day and simply assume feeling tired is normal. 💪 WATER & MUSCLE RECOVERYAfter training, your body needs water to: • Deliver nutrients to muscle tissue• Remove metabolic waste products• Support protein synthesis• Rebuild damaged muscle fibres If you’re dehydrated, recovery slows down. You can have the best nutrition plan in the world, but without adequate hydration your body struggles to use those nutrients effectively. 🦴 WATER & JOINT HEALTHHealthy joints rely on fluid.The cartilage in your joints contains a significant amount of water, helping absorb force and reduce friction.When hydration levels drop, joints can feel stiffer, movement quality can decrease and discomfort may increase.For athletes wanting to move well for life, hydration matters. 🧂 WHY WATER ALONE ISN’T ALWAYS ENOUGHMany active people drink plenty of water but still experience headaches, fatigue or muscle cramps. Why?Because hydration isn’t just about water. It’s about ELECTROLYTES. Electrolytes such as:• Sodium• Potassium• Magnesium• Calciumhelp regulate fluid balance, nerve function and muscle contraction. Without adequate electrolytes, much of the water you drink simply isn’t utilised as effectively. 🌊 WHAT ABOUT CELTIC SEA SALT?Many people are now adding a small pinch of quality mineral-rich salt such as Celtic Sea Salt to their water.Unlike highly processed table salt, Celtic Sea Salt contains trace minerals that may help support hydration and electrolyte balance.While it’s not a magic solution, it can be a useful tool for active individuals who sweat regularly, particularly in the Queensland heat. Check out our Celtic Salt Guide below. 💦 DON’T FORGET WATER QUALITYNot all water is equal. Consider:✔ Filtered water where possible✔ Removing chlorine and contaminants✔ Avoiding excessive plastic bottle use✔ Ensuring regular daily intake Your body uses this water to build cells, repair tissue, transport nutrients and regulate every major system.Think of water as the foundation. You can have the best training program, the best supplements and the best nutrition plan…But if the foundation isn’t there, performance and health will always suffer. Today’s challenge:How much water have you actually consumed today? Your future health is being built one choice at a time.Start with the simplest one.Drink water. Celtic Salt GuideThere is no magic amount.The goal is replacing sodium and minerals lost through sweat.A practical approach: Daily Hydration MixAdd:1/4 teaspoon Celtic Sea Salts to 1 liter of water (I also add lemon juice for taste) Give it a try and feel the difference.
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 17 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.
This time around for Athlete Spotlight we’re sure you’ll enjoy getting to know a bit more about our feature athlete – Chris Thomas. Chris joined the Coastal Crew in May 2014 and has become a positive inspiration within the gym. Chris’s positive attitude, dedication and willingness to give everything his best has resulted in rapid increase in abilities and confidence within the gym. Recently Chris established a 102.5kg personal best Back Squat which is a huge achievement considering Squats were his nemesis early on. Congratulations Chris- We look forward to seeing what else you will achieve in the coming months and years. 1. Tell us a bit about yourself – age, occupation, where did you grow up, interest, etc. My name is Chris Thomas, I’m 30 years old. I currently work in the actuarial department at Youi insurance and have been there for the past 3 years. I currently manage a team of 4 people and we are responsible for looking after the reporting and data used across the whole company. I’m eldest by nearly 7 years of three kids, with a younger brother and sister. I grew up living in the southern suburbs of Sydney, and moved up to the coast a few years after the rest of my family had once I had finished my university studies. I’ve spent a big chunk of my life on a golf course and look for any opportunity to get out for a hit. My whole family plays golf, so there is a bit of competition between us, especially between myself and my brother as we play off very similar handicaps. 2. How long have you been training at Coastal CrossFit? I’ve been training at Coastal CrossFit for just over a year. 3. What was your training back ground and what/who got you into CrossFit? Up until about 5 years ago, I hadn’t really ever done training. I was a bigger guy living in denial about how big I actually was. At my peak, I was at 112 kg’s, however didn’t really think I was that big. Now I look back at old photos and realise how wrong I was. The comparison between my old and new license is ridiculous, and looks like two different people. I started training at a local gym with some guys from work and also made some dietary changes. Over time, I dropped to just under 100 kg’s. However with time my motivation faded, especially when I wasn’t seeing any real results, I had plateaued in a big way. I was training with a PT, and doing my own work, but wasn’t seeing any improvements, it was time for something new. I had heard of CrossFit through the CrossFit Games and also from some guys at work. After a lot of convincing from Michael Carey and Sam Carlson, I finally decided to give it a go. Now a year later, I’m well and truly hooked and have seen some massive gains in all areas. I’m currently under 90 kgs, which is the first time since I was a teenager, it was a scary realisation to know I was lighter when I turned 30 then what I was when I turned 20! 4. Do you remember your initial perception and first impression of CrossFit? Has that changed? My initial perception of CrossFit was that you had to already have a strong fitness background to even bother thinking about doing. Looking back, I don’t think I could’ve been more wrong. All workouts can be scaled/modified to your own level of fitness. While at first this was a little intimidating as most of the girls at the box were doing heavier weights, lots more reps then me, I quickly realised I wasn’t competing against them. I was only competing against myself, and trying to improve my own fitness/strength. Having a small group with trainers who are always there to provide advice and guidance on technique has been a massive plus. I had heard about the amount of motivation that fellow athletes/members provide during workouts and it has been one of the main reasons that I’ve enjoyed my CrossFit journey so far. 5. You recently traveled and did a big trek. Can you tell us about your trip; what you did, how you went and what role your CrossFit training has played in the preparation for this? At the end of last year I did the Inca Trail to Machu Picchu which is a 4 day trek at altitudes ranging from 2500-4200 meters above sea level. Whilst it isn’t the longest trek around, the altitude difference has a massive effect on things you would normally be able to do without thinking. The fitness I had gained from CrossFit played a massive part in being able to tackle this challenge, especially given the effects of the altitude had on my ability to push on, despite my lungs screaming at me to stop. The thing that sticks with me the most was when we were approaching the highest altitude, and how hard it was to climb the last few hundred meters. The entire time I kept going back to some of the workouts which I thought were going to break me as motivation to prove to myself I could push through it. The fitness and ability to push myself I had gotten through CrossFit, meant that I was able to enjoy the entire experience a lot more. Rather than been in last group to arrive at camp each day, I was generally in the lead groups and was easily able to keep up with them, without any issue. There were some people in our group who didn’t enjoy the trek much, as they had very much underestimated the fitness required, and how much the lack of oxygen would impact them. 6. What goals do you have for your future training (short, medium and long term). Any more treks? The thing with CrossFit (or any fitness program really), is that once you realise…
