Seven rounds for time:
‘X’ Gymnastic Pull *
12 Box Jump overs 20″/20″ (Jump up/step down)
10 Burpees
Rest 90 seconds
*Choose a gymnastic pull movement and repetitions based upon abilities.
Advanced athletes- Choose challenging repetitions with goal unbroken.
Intermediate – Aim for quality and volume approx. 2-3 sets.
Beginner- Choose repetitions and break as needed.
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💧 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.
10 x 2 min rounds: Run 200m Deadlift + Hang Clean + 2 x Front Squat + Jerk *You have the full 2 min. to complete the run and the complex. *You may have more than one go at the complex if you fail at any point.
