Tuesday 10-1-13

HAPPY BIRTHDAY WES!!!!!

"Bring Sally Up"

Monday 9-30-13

 For max load:

1 Power Clean + 1 Hang Squat Clean + 1 BKN Squat Clean + 1 Shoulder to Overhead

**Alright Coast Rangers, we tested it out and it didn't work...the 10:30am class averaged 2 people a day, with multiple days thought the month having zero attendance. As of October 1st, the 10:30am class is cancelled.  This does not mean forever. If memberships increase and the demand for a 10:30am class grows we will test it again.  Sorry for the 10:30am crew (the few of you) who wanted this class, it was a hard decision to make and we hate making decisions like this.  Hope you guys can understand. :(

Saturday 9-28-13

Coast Range Mile "Double Double STYLE!"

With a partner complete 8 laps around building holding one kettle bell in each hand.  Once your partner puts down the kettle bells, you will pick them up and continue on. They will perform the required amount of burpees (5 first lap, 4 second, 3 third, 2 last lap) than run to catch up to you.  Switch each time until your team has completed 8 laps around the building.

Friday 9-27-13

28 Minute AMRAP:
28 Burpees
28 Air Squats
28 Double Unders
28 Pull ups

Thursday 9-26-13

21-15-12-9
KB Sumo Deadlift High Pull (70#/53#)
Chest to Bar Pull Ups

Wednesday 9-25-13

5 Sets:
Max Reps Press + Max Reps Push Press + Max Reps Push Jerk

Tuesday 9-24-13

10 Minute AMRAP:
200 Meter Sprint
10 Back Squats (225#/135#)