For time:
3-6-9-12-15-18-21-18-15-12-9-6-3 reps:
Wall Ball
*Complete a 30 second sandbag hold between sets.
Photo: Welcome Brandt. It is great to have you with us!!
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More Stories
Member Nutrition Journey: Deb’s Story
A huge thank you to Deb for sharing her nutrition journey with our Coastal CrossFit community. Your willingness to be open about your experience will no doubt inspire others to take that first step towards improving their own health. Over the next few Mondays, we’ll be sharing the nutrition journeys of some of our members. Our hope is to show that it’s never too late to focus on your nutrition. Whether you’ve just started training or have been with us for years, positive changes can happen at any stage. Small, consistent improvements add up over time, and the rewards go far beyond appearance—they include better health, more energy, improved performance, and a better quality of life. Deb’s Journey… “You don’t know until you feel better.” When people think about improving their nutrition, they often focus on losing weight. But for Deb, the biggest changes have gone far beyond the number on the scales. At 64 years old, Deb has been part of the Coastal CrossFit community since 2015, joining our bootcamp before transitioning into CrossFit in 2017. Since making nutrition a priority, she has lost 6kg of body fat, become stronger, fitter and discovered just how much better life can feel. Ironically, what surprised her most was something she didn’t even realise she was missing. “You don’t know what’s wrong until it’s improved. Overall, I just feel better now.” Fuel the athlete you want to becomeDeb’s motivation wasn’t driven by chasing a particular number on the scales.It was much simpler than that. “Look like an athlete, move like an athlete – performance.” That mindset changed the way she approached food. Nutrition became less about restriction and more about supporting the work she was doing in the gym. She began focusing on the fundamentals: There were no shortcuts or magic solutions—just consistent habits. Progress creates motivationOne of the most powerful parts of Deb’s story is that she didn’t realise how much her nutrition was helping until she experienced the difference. Since making those changes, she has noticed: The biggest surprise? “Better energy in training and improved workouts.” For many CrossFit athletes, performance is often the first thing that improves. Better nutrition allows you to recover, train with more intensity and get more out of every session. The physical changes are often just a by-product. Consistency beats perfectionLike everyone, Deb still has challenging periods. Weekends can make staying on track more difficult, but she doesn’t let one meal or one day derail her progress. “If I fall off track, it’s usually no more than two days. Then I get back on track.” That simple mindset is one of the biggest reasons she’s been successful.She doesn’t aim for perfection—she aims for consistency.Meal planning, shopping with purpose and cooking ahead have become part of her routine, making healthy choices the easy choices. The discipline is worth itWhen asked what keeps her motivated, Deb’s answer was simple. “Working towards goals, feeling good and seeing progress.” Her nutrition journey has become about much more than food.“Improving my nutrition has shown me discipline, education—you never achieve goals unless you work at it.” That discipline has carried over into everyday life, improving her confidence, relationships, family life and day-to-day energy. Advice for anyone thinking about making a changeDeb’s advice isn’t complicated. “If you’re going to start tomorrow, why not start today?” And if she could recommend just one habit?Write down what you’re eating. Awareness is often the first step towards change.It’s never too late Deb is proof that age is not a barrier to becoming stronger, leaner and healthier. At 64, she has lost 6 kg of body fat while becoming stronger and fitter than she was before. She hasn’t relied on extreme diets or quick fixes. She focused on building habits she could sustain, one day at a time. Perhaps her most powerful message is also her simplest. “You don’t know until you feel better.” If you’re wondering whether improving your nutrition is worth the effort, Deb’s story is a reminder that the rewards often extend far beyond what you can see in the mirror. Better training. Better energy. Better health. And a better quality of life. That’s what good nutrition can do.
Let’s get you started!!!
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
🏋️♀️ 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.
WOD: Friday
EMOM x 4mins:6 Thrusters (Light load)Rest 1 minuteEMOM x 4mins:4 Thrusters (Moderate load)Rest 1 minuteEMOM x 10 mins:2 Thrusters (Heavy load) *Use the first two EMOM’s as warm-up efforts in preparation for the final EMOM. Aim to go as heavy as you can for the 2 reps, maintaining weight across the 10 minutes.