Saturday 6-9-16

AMRAP 20 MIN
200 M Run
2 Rope Climbs
2 Power Snatches (185#/125#)
2 OHS (185#/125#)

Should you CrossFit while pregnant? The answer is simple really! Have you been doing CrossFit on a regular basis for the past year? If yes then go ahead, if no, then stay moving but don't increase your intensity from what it has been over the last year.
If you will be doing CrossFit during your pregnancy you should constantly monitor your heart rate and not push towards maxes on lifts. At any moment during your workout you should be able to hold a conversation, if you don't think you can or feel your heart racing, then take a break. Breath, grab some water and then go back to working out. During you pregnancy it's about maintaining your fitness and health, not getting PRs!

There are some movements such as sit ups, and jumping on boxes that should be avoided, but talk to your doctor and be sure they know exactly what you are doing. Also be sure to tell your coach when you find out you are pregnant. Your safety and well being are number one to us, and this information is absolutely necessary for our staff to know.
We've had many Coast Range babies born since we opened are doors and love that as more and more are on their way, our moms trust our coaching staff with their health and wellness! 

Friday 7-8-16

3 Rounds 
10 Unbroken Right Arm KB Thrusters (70#/53#)
10 Unbroken Right Arm KB Hang Snatches
10 Alternating Pistols
10 Unbroken Left Arm KB Thrusters
10 Unbroken Left Arm KB Hang Snatches
10 Alternating Pistols


Optional Strength

Back Squat 
6 X 2 @ 80%

When I ask you to help me out with something... Usually means you're gonna suffer! Thanks Reed and Nick for testing todays workout for us :) 

Thursday 7-7-16

ROMWOD WARRIOR SERIES

Today's ROMWOD. If you have been loving these Thursday ROMWODS and would like to step it up to a few days a week, here is a link for two free weeks. Try it out and you'll see why athletes all over the world swear by it!!! www.romwod.com/members/aff/go/wes

Wednesday 7-6-15

For Time
12-9-6-3
DL (335#/230#)
Strict Def HSPU (4"/3")

Optional Strength 

Backsquat
3 X 3 @ 95%

Tuesday 7-5-16

EMOM 20 MIN
1 Power Clean + 1 Shoulder 2 Overhead + 1 Front Squat

*Work up to heaviest weight possible. Once you fail, take 1 min off, drop weight down to 90% and continue at this weight for the remainder of the 20 minutes. 

The Coast Range BB Warm up

Monday 7-4-16

HAPPY 4TH OF JULY!!!!!!!! Here is a fun little workout you can do at home with your family before enjoying the rest of your day. Hit it hard and have an amazing 4th! Post pics of you guys doing the workout to instagram or Facebook and tag us in them :) 

AMRAP 4 MIN 

4 Push ups 

4 box jumps (you pick height)

AMRAP 4 MIN

4 Air Squats 

4 Burpees 

AMRAP 4 MIN

4 Walking Lunge Steps 

4 Broad Jumps 

AMRAP 4 MIN

Run as far as possible

Each AMRAP is to be done back to back with no rest. For the final AMRAP run 2 min out, turn around and try to either get back to your start line or beat it on the way back. 

Saturday 7-2-16

"Happy 4th weekend"

Teams of 4

40 Synchro T2B

40 Synchro Burpees to T2B Bar

40 Synchro OH in place Lunges (45#/25#) [all 4 athletes together]

40 Synchro BJ Overs (30"/24")

40 Synchro Push Press (135#/95#) 

*A team of 2 will start at the T2B and a team of 2 will start at the PP.

All 4 Team members will meet at the OH Lunges  and perform that as a synchronized team of 4. then move on in opposite directions until finishing on the PP and T2B.

Happy 4th of July weekend! We hope you spend time with friends and family and enjoy your weekend! Please think of your combat veterans and puppies before lighting off those fire works this weekend.