EMOM x 30 min:
0-1: Max UB Pull-ups
1-2: Run 200m
2-3: 12 Burpees
3-4: Run 200m
4-5: 12 Burpees
*This cycle repeats for 30 minutes.
*Your score (assuming completion of each component) is total Pull-ups.
*Advanced athletes should consider C2B pull-ups.
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NEW OPEN GYM classes Want some extra time to work on your training? We’re adding a dedicated Open Gym session Monday to Thursday, 5:30pm–6:30pm — giving you the freedom to focus on the things you want to improve. 🏋️ CrossFit🏋️♀️ Olympic Weightlifting💪 Strength Training🤸 Gymnastics & Skill Development🔥 Accessory Work YOUR PROGRAM OR OURS Follow your own program, catch up on something you’ve missed, work on a weakness, practise a skill, or use the time for some extra strength and accessory work. Open Gym is a great opportunity to get some focused practice outside of your normal class while still training alongside the Coastal crew. CURRENT MEMBERSCome in, train and make the hour your own. NEW TO COASTAL?Open Gym is also available to non-members. Contact us for details and we’ll help work out the best option for you. 📅 Monday–Thursday⏰ 5:30pm–6:30pm Your training. Your goals. Your hour. 💪
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
SPACE AVAILABLE FOR RENT – COASTAL CROSSFIT We have an upstairs space available for rent, ideal for health and fitness related services, such as massage, physio, recovery practitioners, and more. Approx. 8m x 5m, with flexible configuration Located directly beside our member recovery area (sauna, boots, mobility) — access may be included in lease options. Business must be suitable to operate alongside a CrossFit gym environment Why This Space? Built-in exposureDaily visibility to our active Coastal CrossFit community — motivated members focused on performance, health and recovery. Prime Warana locationEasy access to Nicklin Way and convenient for clients, local workers and passersby. Established business hubPositioned among thriving local businesses with great visibility and foot traffic. Flexible layout (The space can be reconfigured to suit your service needs). If this sounds like the right fit, contact Marie on 0432 710 684 or email coastal.crossfit.qld@gmail.com
