Monday 8-1-16

Teams of 3
4 Rounds 
250 Meter Row
20/17 Calorie Assault Bike
20 Wall Balls (20#/14#)

*This is a relay style workout where teammate 1 will row 250 Meters, then do their calories on the assault bike and finally the wall balls. Teammates may start rowing after the teammate ahead is off the ASSAULT BIKE and moving to the wall balls.  Each athlete will do 4 total rounds.

It's going down!!! August 13th, 6pm - 11pm at Coast Range CrossFit. RSVP to the following link so we know how much prune juice to get https://www.facebook.com/events/1597062687258403/

Saturday 7-30-16

For Time

50-40-30-20-10

Medball Clean (30#/20#)

10-8-6-4-2

Bar Muscle up

14 days away... Gonna be epic! Thank you Coast Rangers for making this possible. Time to celebrate YOU!! 

Friday 7-29-16

“DT”

5 Rounds

12 DL (155#/105#)

9 HPC

6 Push Jerks

Then…

Bench Press

3 X 6 @ 70%

Previous barbell "DT" times. 

Thursday 7-28-16

Teams of 3

AMRAP 20 MIN

500 M Row

400 M Run

Max Burpee Box Jump Overs (24”/20”)

Throwback Thursday to the California Regionals and our amazing crew! 

Wednesday 7-27-16

EMOM for as long as possible

12 Thrusters (75#/55#)

6 Bar Facing Burpees

Then…

Deadlift

5 X 5 @ 70%

Ari reminding us fitness should be fun! 

Tuesday 7-26-16

10 Rounds

10 DL (185#/125#)

1 Round of Cindy

*5 pull ups -  10 push ups - 15 air squats

Pre orders for our Coast Range hats are happening NOW! Email coastrangecrossfit@gmail.com to get yours before the next order is placed. 

Monday 7-25-16

AMRAP 14 MIN

200 M Run

20 Box Jumps (24"/20")

20 KBS (53#/35#)

Then…

Back Squat

4 X 9 @ 70%

Mark your calendars!! August 13th we celebrate an amazing 3 years of Coast Range. Find your best "old folk" costume and come hang out :)