Monday 3-9-15

AMRAP 5 MIN

12 box jump overs (24"/20")

12 burpee over the bar

12 Front Squats (135#/95#)

Rest 5 Min

AMRAP 5 MIN

10 Box Jump Overs (24"/20")

10 Burpee over the bar 

10 FS (135#/95#)

Rest 5 Min

AMRAP 5 Min

8 Box Jump overs (24"/20")

8 Burpee over the bar

8 FS (135#/95#)

Congrats to Korey for competing in his first powerlifting meet this past weekend! He did amazing and pushed so hard in training leading up to the event! Can't wait to go watch your next one Korey!

Saturday 3-7-15

15.2!

Come on out and celebrate our great sport of fitness! Family and friends are welcome as well :)

Friday 3-6-15

EMOM 7 Min (increasing weight every min)
Power Snatch
Min 1: 7 Reps
Min 2: 6 Reps
Min 3: 5 Reps
Min 4: 4 Reps
Min 5: 3 Reps
Min 6: 2 Reps
Min 7: 1 Rep

Rest 2 Min

EMOM 7 Min (increasing weight every min)
Clean (you should have to squat clean it by the 7th min, but power clean is okay)
Min 1: 7 Reps
Min 2: 6 Reps
Min 3: 5 Reps
Min 4: 4 Reps
Min 5: 3 Reps
Min 6: 2 Reps
Min 7: 1 Rep

Rest 2 min

EMOM 7 Min (increasing weight every min)
Thruster
Min 1: 7 Reps
Min 2: 6 Reps
Min 3: 5 Reps
Min 4: 4 Reps
Min 5: 3 Reps
Min 6: 2 Reps
Min 7: 1 Rep

**** Pick a weight at the begging of each lift that will set you up to be shooting for a maximal load by min 7.  Have weight laid out and ready to go.  Share barbells if needed, all reps should be able to complete in under 30 sec.

Our grand opening, July 2013.... How things have changed!

Thursday 3-5-15

5pm screening of 15.2 then it's your time to throw down at 6pm! Come hang out :)

AMRAP 5 Min
10 Med ball cleans (20#/14#)
5 Toes to bar

*** How fast can you go on this???? Push your limits for 5 min!

Team Coast Range bringing home the win from the Epic series 2014.  Who's going to compete in this years Epic Series and bring the belt back to Coast Range! Wes said he's in!

Wednesday 3-4-15

10 min to establish a 3RM Strict press

Then...

9-12-15-18-21

KB Swing (70#/53)

Box Jump (24"/20")

Hang Power Clean (use weight for established 3rm strict press)

Tuesday 3-3-15

AMRAP 2 Min
Double unders

Rest 1 min 

AMRAP 3 Min
10 unbroken Wall Balls (20#/14#)
5 Unbroken CTB Pull ups

Rest 1 min 

AMRAP 4 Min
20 Alternating Front Rack Lunges (115#/85#)
10 Bar Facing Burpees

Rest 1 min 

AMRAP 3 Min
10 Unbroken Wall balls
5 unbroken CTB Pull ups

Rest 1 Min

AMRAP 2 Min
Double unders

**** If Wall balls are not done unbroken, start back at 0.  Same goes for CTB Pull ups

Monday 3-2-15

AMRAP 25 Min (TEAMS OF 3)
Athlete 1: Row for Calories
Athlete 2: Push ups
Athlete 3: Overhead Squats (165#/115#)

*** All three Athletes start once Athlete 3 begins his or her OHS.  Athletes one and two will accumulate as many Calories and Push ups as possible while Athlete 3 does OHS.  As soon as athlete #3 puts down the bar (whether from failure of accident), all Athletes will rotate.  Rower to push ups, push ups to OHS, OHS to rower.

**** Your score total reps of all three movements combined.

Tom's definitely ready for 15.2! What's the 1 piece of CrossFit gear you can't live without?