Saturday 8-1-15

Today is a SPECIAL DAY!!! Come on in and see what we have in store for you :) 

Steve M.F.S.

Friday 7-31-15

4 Rounds
25 Wall Balls (20#/14#)
10 Box Jumps (30"/24")

Then..

Test: Max strict pullups

Sawyer & Cale

Thursday 7-30-15

AMRAP 16 MIN (teams of 2)
Athlete 1: 200 M Farmers Carry (70#/53#)
Athlete 2: Burpees to target

*Score is total Burpees

Rami.

Wednesday 7-29-15

AMRAP 5 MIN
12 Push press (135#/95#)
50 double unders

Rest 3 Min

AMRAP 5 MIN
6 Push press (185#/115#)
50 Double unders

Building beasts early!

Tuesday 7-28-15

"Barbara"

5 Rounds

20 Pull ups

30 Push ups

40 Sit Ups

50 Air Squats

Patty, Coach Wes, & Coach Junior.

Monday 7-27-15

FOR TIME
2-4-6-8-10-12-14
Front Rack Lunge
14-12-10-8-6-4-2
Toes 2 Bar

Irving & Diego

Saturday 7-25-15

Every 2 Min for MAX LOAD

Clean and Jerk

*Start with 65% of your 1rm and increase 20# for men & 10# for ladies every 2 min until failure.

Chris R.

Friday 7-24-15

"Diane"

21-15-9

DL (225#/135#)

HSPU

Coach Junior and Coach Alex.

Thursday 7-23-15

AMRAP 20 MIN (teams of 4)
Athlete 1: Run 1 Lap
Athlete 2: DB Hang Squat Clean (55#/35#)
Athlete 3: Rope Climb
Athlete 4: Row

*The pace setter is the runner.  Complete as many reps or calories on the rower as possible until Athlete 1 comes back from run. Switch stations once Athlete one returns and pick up where the athlete in front of you left off.

Matt and Carianne know how to food prep! 

Wednesday 7-22-15

EVERY 2 MIN FOR MAX LOAD
1 Snatch

*you will start at 50% of your 1RM Snatch and increase 20# for males and 10# for ladies, every 2 minutes, until failure.  For example; if your snatch is 275# you will start at 135# and increase to 155#, 175#, 195#, 215#, 235#, etc.  Until you can no longer complete the rep within the 2 min.  You have the whole 2 min to complete the rep, but no longer.  

Jon Strong.

Tuesday 7-21-15

FOR TIME

20-14-10

Thrusters (135#/95#)

10-7-5 

Muscle up

Then...

3 Sets

10 chin ups

8 scap pull ups 

Tom C.

Monday 7-20-15

FOR TIME
Run 400 M
30 KBS (70#/53#)
Run 200 M
30 SDHP (95#/65#)

Run 400 M
20 KBS (70#/53)
Run 200 M
20 SDHP (95#/65#)

Run 400 M
10 KBS (70#/53#)
Run 200 M
10 SDHP (95#/65#)

Coach Wes

Saturday 7-18-15

"Holleyman"

30 Rounds for time

5 Wall Balls (20#/14#)

3 HSPU's

1 PC (225#/135#)

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

12pm to 3:30pm we'll have some tasty paleo food and drinks for everyone! Scales and measuring cups encouraged! 

Friday 7-17-15

"ANGIE"
100 Pull ups
100 Push Ups
100 Situps
100 Air squats

*If you are doing CRCT Programming do ANGIE first then replace the CTB Pull ups in the 21-15-9 Metcon with a 200 meter run after each set.

Tomorrow 12pm to 3:30pm come hang out with us and maybe cheat a little on that nutrition challenge?? Or not!! We'll have plenty of Paleo options for everyone as well as a food scale and some measuring cups! We also have an exciting announcement for everyone as well! 

Thursday 7-16-15

IN TEAMS OF 3

AMRAP 16 MIN

Athlete 1 - Row for Calories

Athlete 2 - 12 Right arm KB Thrusters (44#/26#)

                  OH KB Walk

Athlete 3 - 12 Left arm KB Thrusters

                   OH KB Walk

* At the call of 3.2..1... Go! Athlete's 1 and 2 will begin rowing and doing their Right arm KB Thrusters, while Athlete 3 waits on the opposite side of the room.

As soon as Athlete 2 has completed 12 RA Thrusters, they will OH Walk the KB to Athlete 3 on the opposite side of the gym.

Athlete 3 will now perform 12 LA Thrusters, then OH Walk the KB down to Athlete 1, who will now come off the rower and trade places with Athlete 3.  

Athlete 3 will now Row for Calories while athlete 1 begins his/her R Arm KB Thrusters and OH Walking the KB down to Athlete 2 who has been Resting. 

It is not Athlete 2's turn to do 12 LA Thrusters, and OH Walking the KB down to where he/she originally started and switching places with Athlete 3 on the rower.  

The teams Score is total Calories rowed....

What's wrong with Almond Milk? You know all that Fish Oil you guys have been taking lately.  Well there reason for that is to bring down your Omega 6 levels by putting them to battle with Omega 3! Here is where Almond Milk gets the boot.  Almonds are very high in Omega 6's and there for, drinking a whole glass of the stuff (not to mention, if you didn't make it yourself it's full of added sweetness, and preservatives) is not helping those Omega 3's win the fight! So boot the Almond milk for now!! 

Wednesday 7-15-15

EMOM 15 Min
1 PC + 2 FS + 4 Bar Facing Burpees (255#/175#)

Then...

5 sets

6 ring rows (feet elevated to make 6 very difficult)

12 Yates rows (same weight as power snatch)

Reseting the body to homeostasis is the goal of the 8 week challenge.  We will then be able to find what foods are causing inflammation in the body which ones don't.  No one is the same and we all have different dietary needs, congrats to those who are on their week 2 of finding out exactly what they should and should not be eating in order to live a long and healthy lives! 

Tuesday 7-14-15

FOR TIME

100 Toes to bar

*200 meter run every time you come off the bar

How's the Fish oil going for everyone? Have you noticed a difference in any aspect of training, sleeping, or mental clarity?

Monday 7-13-15

AMRAP 20 MIN
5 KBS (80#/62#)
10 Box Jumps (24"/20")
15 Push ups

Epic Race finishers!!! What an amazing event! So much fun and can't WAIT for next year!! Great job everyone who participated and thank you so much for those who came out to cheer us on! 

Saturday 7-11-15

We are closed today do to the EPIC SERIES race and the Gilroy Kids Tri we are helping run.  Come out and support our members doing the EPIC Race or head over to Christopher High School and cheer on the little ones who will be going through a CrossFit style workout at the end of their tri!

Turn in those journals on Monday!!! Don't forget to leave them stapled together with your name on top on Coach Wes's desk in the office :) 

Friday 7-10-15

Grant Games Qualifier #4
AMRAP 13 MIN
10 Deadlifts (225/155)
5 Ring Muscle-ups
10 Deadlifts (255/175)
5 Ring Muscle-ups
10 Deadlifts (285/195)
5 Ring Muscle-ups
10 Deadlifts (315/215)
5 Ring Muscle-ups
10 Deadlifts (345/235)
5 Ring Muscle-ups
10 Deadlifts (375/255)
MAX Ring Muscle-ups

The gym will be closed on Saturday do to the EPIC RACE and Coach Megan helping run a "CrossFit" style portion of this years Gilroy Kids Tri at Christopher High School! Instead of biking this year, kids will be finishing their triathlon with a gauntlet of different CrossFit movements.  Head out to San Jose to help cheer on the EPIC RACE participants or head over to Christopher high and cheer on the little ones as they go through the CrossFit portion of their Tri! 

This is the final Friday Night Lights! If you've been thinking about doing it, but haven't yet... Tonight is YOUR NIGHT! 

Thursday 7-9-15

5 Rounds (1 min at each station for max reps)
- Airdyne right hand strokes
- Burpees
- Row for calories

Then...

4 sets
6 scap pull ups
6 eccentric pull ups

The gym will be closed on Saturday do to the EPIC RACE and Coach Megan helping run a "CrossFit" style portion of this years Gilroy Kids Tri at Christopher High School! Instead of biking this year, kids will be finishing their triathlon with a gauntlet of different CrossFit movements.  Head out to San Jose to help cheer on the EPIC RACE participants or head over to Christopher high and cheer on the little ones as they go through the CrossFit portion of their Tri! 

This symbol means so much more than just a CrossFit gym. It's a show of humility, passion, friendship, hard work, and dedication. This is a symbol of a family doing their part to make Gilroy better! Represent it well :) 

Wednesday 7-8-15

AMRAP 15 MIN
12 pull ups
6 ALT DB Snatches (95#/55#)
2 Rope Climbs


The gym will be closed on Saturday do to the EPIC RACE and Coach Megan helping run a "CrossFit" style portion of this years Gilroy Kids Tri at Christopher High School! Instead of biking this year, kids will be finishing their triathlon with a gauntlet of different CrossFit movements.  Head out to San Jose to help cheer on the EPIC RACE participants or head over to Christopher high and cheer on the little ones as they go through the CrossFit portion of their Tri! 

Coach Junior 

Tuesday 7-7-15

FOR TIME:
100-80-60-40-20
Double unders
50-40-30-20-10
Wall Balls (20#/14#)

Then...

3 sets
Max strict pull ups (if you don't have at least 5 use a partner to spot feet or box under feet)
20 diamond push ups


Today marks day one of our 8 week nutrition challenge.  Over 50 Coast Rangers will begin their journey to a healthier lifestyle with a more educated view on nutrition.  Good luck everyone and don't forget to fill out those food logs every meal! They will be turned in next Monday.

The gym will be closed on Saturday do to the EPIC RACE and Coach Megan helping run a "CrossFit" style portion of this years Gilroy Kids Tri at Christopher High School! Instead of biking this year, kids will be finishing their triathlon with a gauntlet of different CrossFit movements.  Head out to San Jose to help cheer on the EPIC RACE participants or head over to Christopher high and cheer on the little ones as they go through the CrossFit portion of their Tri! 

Prepping your food will be your most valuable tool in this challenge.  Take every Sunday to shop, prep, and set yourself up for success the following week! 

Monday 7-6-15

Today is our dunk test for all Nutrition challenge athletes! Fitness wave will be at the gym from 7am to 7pm.  Be sure to be at your appointment on time as there is VERY LITTLE time between appointments and if you are late we will not be able to fit you in!!! Immediately following your dunk please head into the office to see Wes and find your specific block and fish oil prescriptions and have any last minute questions answered.  Day 1 of the challenge starts Tuesday, so get those fridges stocked and start prepping!

Also the gym will be closed on Saturday do to the EPIC RACE and Coach Megan helping run a "CrossFit" style portion of this years Gilroy Kids Tri at Christopher High School! Instead of biking this year, kids will be finishing their triathlon with a gauntlet of different CrossFit movements.  Head out to San Jose to help cheer on the EPIC RACE participants or head over to Christopher high and cheer on the little ones as they go through the CrossFit portion of their Tri! 

FOR TIME:
100 push press (135#/95#)
*every time you drop the bar run 200 meters

Saturday 7-4-15

OPTION A
Run 5 Miles (22 laps around building)

or

OPTION B
Row 60 min 

Friday 7-3-15

Granite Games #3
AMRAP 17 MIN
50 Cal Row
50 Wall Balls (20#/14#) [10'/9']
50 STOH (115#/85#)
50 Box Jumps (24"/20")

Then...

20 sec false grip hang from rings (hold false grip with locked out arms and body in hollow body)
10 strict pull ups

Week 3 of FRIDAY NIGHT LIGHTS! 

Thursday 7-2-15

Teams of 2
4 Rounds
Row 500 meters
25 push ups

* One team member Rows 500 meters and completes 25 push ups, then rests while the next team member rows 500 meters and does 25 push ups.  4 rounds each for time.