Tuesday 9-1-15

12-9-6

Squat Clean (225#/135#)

21-15-9

Burpee over Bar

Welcome the newest Coast Ranger to the family! Bridgette Avari :)

Monday 8-31-15

Today is our nutrition challengers final dunk! Congrats to all who have made it through the past 8 weeks.  It was a challenge that was meant to give everyone the tools they need to continue this way of eating for the rest of their lives! I hope everyone found what works best for them and can walk away with a better understanding of what to do from here to maintain your health :)

What we would like to do from here is have everyone slowly over the next week re-introduce dairy back into their diets.  Week tow, we would like to re-introduce grains, and then finally the third week would be legumes.  Remember to not introduce more than one thing at a time so you can see what specific foods may cause a negative response in your body.  Take the next few weeks to really dial in what YOU should and should not be eating.  Can't wait to see everyones results!

FOR TIME
50 Wall Balls (20#/14#)
40 KBS (70#/53#)
30 Toes To Bar
20 SDHP (135#/95#)
10 Muscle Ups
20 SDHP
30 Toes to Bar
40 KBS
50 Wall Balls

Javi.

Saturday 8-29-15

"Mary"

AMRAP 20 MIN

5 HSPU's

10 Pistols

15 Pull ups 

Family

Friday 8-28-15

Teams of 4

Row 10,000 meters in intervals of 250 meters a piece.

*After rowing your 250 meters immediately perform 1 legless rope climb.  Once the legless rope climb is completed the next partner may start.  

Jess.

Thursday 8-27-15

Every 2 min for 20 min 

200 M Sprint

Coast Range is one safe place with this guy around! Jesus.

Wednesday 8-26-15

30-20-10

Back Squat (135#/95#)

Alternating feet Split Jerk

Whittney.

Tuesday 8-25-15

7 Rounds

60 Double unders

6 Strict HSPU's

3 Dead Lifts (365#/255#)

Caroline, Amanda, Belia, Christina, Carianne at the Unravel Pediatric Cancer Event