Friday 1-1-16

!!!!!!!HAPPY NEW YEAR!!!!!!!!

The box is closed today, but if you would like something to help sweat out some of those drinks here is a good one you can do :) 

5 Rounds for time

400 m run 

50 air squats 

25 burpees

Fatima & Wes.

Thursday 12-31-15

Happy New Years Eve!!! We are open for every normal class today except the 6pm. Have an amazing night with friends and family! Gym is Closed tomorrow.

In teams of 3

Row 3,000 meters 

*Athlete 1 is on the rower

*Athlete 2 in holding a DL at the top (315#/225#)

*Athlete 3 is resting waiting to row

*Switch every time athlete 2 drops the DL Hold

Estevan.

Wednesday 12-30-15

For Time
100 DB PS (75#/55#)

*Every 2 min you do 10 WB (20#/14#)

Scott & Ardyn

Tuesday 12-29-15

For Time
50 Thrusters (95#/65#)
50 BJ Overs (24"/20")
50 CTB Pull ups
50 KBS (70#/53)
400 M Run
25 KBS (70#/53#)
25 CTB Pull ups
25 BJ Overs (24"/20")
25 Thrusters (95#/65#)

Justin.

Monday 12-28-15

For Time
21-15-9 [6 min cap]
OHS (135#/95#)
200 m run after each set

Rest 3 min

12-9-6 [6 min cap]
PC & Jerk (135#/95#)
200 m run between sets

Rest 3 min

9-7-5 [6 min cap]
Squat Snatch (135#/95#)
200 m run between sets

Meg, Vanessa, Olivia, Jackie

Saturday 12-26-15

The gym is closed today, but if you need to work off some of those amazing Christmas day treats, heres a good one you can do.  See everyone Monday!

EMOM 30 MIN

ODD: 10/8 Burpees

Even: 20 Air Squats 

See everyone Monday. The bars will be waiting :) 

Friday 12-25-15

Merry Christmas to all our Coast Rangers! Megan, Ruca, and myself cannot put into words just how grateful we are to have this gym and all of you in our lives.  The last two years have been the best we've ever had and can't wait to spend the next 100 years doing exactly the same.  We hope you enjoy your day with family and friends and get everything you could ever ask for under your trees :) Maybe a kettle bell or 2?

Last years Holliday party.  This years will be on January 23rd, so mark your calendars :)

Thursday 12-14-15

"12 Days of Christmas"

1 Cluster (135#/95#)

2 Ring muscle ups

3 DL (135#/95#)

4 Front Squats (135#/95#)

5 Box Jumps (24"/20")

6 KBS (80#/62#)

7 T2B

8 Burpees

9 Power Snatches (135#/95#)

10 OHS (135#/95#)

11 CTB Pull ups

12 Goblet Squats (80#/62#)

Last years 12 days of Xmas!

Wednesday 12-23-15

"Heavy Grace"
For Time
30 Clean and Jerks (225#/135#)

Javi, Andy, Alex, Katrina.

Gymnastics 

3 sets

5 straight to hollow and straight to arch with PVC

3 Seconds each -  hanging arch hold, straight hold, hollow hold

10 V-Ups

10 half strict leg shifts

Tuesday 12-22-15

"11.1"
AMRAP 10 MIN
30 Du's
15 power snatches (75#/55#)

McKenna.

Monday 12-21-15

EMOM 20 MIN
Min 1: Row 200/150 meters
Min 2: 10 Dumbbell thrusters (55#/35#)
Min 3: 5 bar muscle ups
Min 4: REST

Jess.

Gymnastics 

2 Sets

8 Strict presses

10 second handstand hold

30 second lat stretch each arm

Then...

6 min to work on your Kipping HSPU

Saturday 12-19-15

"Arnie"
With a single Kettlebell (70#/53#)
21 Turkish get up right arm
50 KBS
21 OHS left arm
50 KBS
21 OHS right arm
50 KBS
21 Turkish get ups left arm

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death

Friday 12-18-15

Establish a 3rm OHS (12 min cap)

Then...

AMRAP 8 MIN

3 Clusters (135#/95#)
6 Toes 2 bar
9 Box Jumps (24"/20")

Brittany.

Gymnastics
3 Sets
5 Pike handstand push ups
5 Head stand tuck to straight body
5 kick to handstand to head

Thursday 12-17-15

EMOM 10 MIN

5 DL + 3 HPC + 1 STOH 

*You pick the weight, but it should be unbroken and HEAVY! Record the weight used.  

Nick.

Wednesday 12-16-15

For Time
50 Wall Balls (20#/14#)
50 Alt Pistols
50 HSPU's
50 Burpees

Tom.

Gymnastics
3 Sets
partner handstand walk (1 pass)
10 partner leg tosses
10 Stalder taps

Tuesday 12-15-15

Establish a 3RM turkish get up on both arms (12 min cap)

Then...

"Helen"
3 Rounds
400 m run
21 KBS (53#/35#)
12 Pull ups

Alex & Junior.

Monday 12-14-15

Establish a 3rm Bench Press (10 min cap)

Then...

3 Rounds
10 Right Arm DB Power Snatches (55#/35#)
10 Right Arm DB Overhead Squats
10 L- Pull ups
10 Left Arm DB Power Snatches
10 Left Arm DB Overhead Squats

Tom & Kenny

Gymnastics

3 Sets

5 Handstand shoulder shifts

5 arm raise with 5 shrugs 

5 dragon flies with 5 second decent 

Saturday 12-12-15

"Jennifer P."

AMRAP 11 MIN
4 Thrusters (95#/65#)
20 Hang Power Cleans (95#/65#)
50 Double Unders

*Amrap 11 (the month Jennifer lost her battle)
*4 Burpees (Their 4 children)
*20 Hang power cleans (Tim & Jennifer were married for 20 years)
*50 Double unders (Jennifer was 50 years old)

On Sunday, November 1, 2015, Surrounded by her loving family, Jennifer lost her battle with cancer.  Jennifer fought for each day to be an amazing wife, mother, sister, daughter and friend to anyone who came into her life.  Her passion in life was her family, giving to others and enjoying every adventurous moment of life. Left with 4 children, medical bills, and everyday living expenses, Tim needs our help more than ever.  Please visit the following link to donate to the families go fund me account https://www.gofundme.com/mg88dkuc , and bring in a present for one of the kids for Christmas. Today's workout is for everyone and anyone.  Please feel free to invite anyone you know that would like to show their support for the Pierleoni family.  

Friday 12-11-15

"15.1"

AMRAP 9 MIN

15 T2B

10 DL (115#/75#)

5 Snatches (115#/75#)

Gymnastics Skills 

3 Sets 

5 Second partner handstand hold to forward roll

5 Candle sticks to pistol or Candle stick to stand

15 second chinese plank hold

Thursday 12-10-15

EMOM 20 MIN

ODD: 10 KBS (70#/53#) + 30 Double Unders 

Even: REST

CrossFit Liftoff.

Wednesday 12-9-15

AMRAP 16 MIN

Buy in - Run 800 Meters

5 DL (315#/225#)

3 Burpees over bar

2 Rope Climbs 

Korey.

Gymnastics Skills

3 Sets

3 kick up to HS against wall

1 pass partner barrel walk

5 upper partner resistance lifts

5 lower partner resistance lifts 

Tuesday 12-8-15

"Mary"

AMRAP 20 MIN

5 HSPU's

10 Pistols 

15 Pull ups

Patty.

Monday 12-7-15

3 Rounds
10 Clean & Jerks (135#/95#)
50 Wall Balls (20#/14#)

Junior.

Gymnastics Skills
3 Sets
5 push up to handstand on rower
5 handstand shifts in pike on box [each arm]
5 tuck up to v-ups

Saturday 12-5-15

Faith as RX Naughty or Nice Toy drive is today at 9am :) Please bring in a toy for the Pierleoni family and throw down with the Faith as Rx crew.  Hang out after for a short worship if you would like.  See everyone in the morning :)

"Naughty"

AMRAP 7 MIN

7 DL (115#/75#)

7 Thrusters (115#/75#)

7 Burpees over the bar 

or 

"Nice"

AMRAP 7 MIN

7 DL (75#/55#)

7 Thrusters (75#/55#)

7 Burpees over the bar

Javi.

Friday 12-4-15

Gymnastics Skill
3 sets
10 V ups or 30 sec L sit balance
3 kick up to hs against wall

Teams of 2

Teams of 2

AMRAP 3 MIN

100 Double unders

25 Shoulder to overhead (135#/95#)

Max Reps - CTB Pull ups 

AMRAP 3 MIN

100 Double unders 

25 Front Squats (135#/95)

Max Reps - Toes to Bar

AMRAP 3 MIN

Thrusters (135#/95#)

*All three AMRAPS will be performed back to back with no break between.  For the first AMRAP athlete one will perform 100 double unders and 25 shoulder to overhead.  Athlete 2 will perform Max CTB Pull ups.  

At the 3:00 minute mark, athlete two will perform 100 double unders and 25 Front Squats.  Then athlete 1 will perform max toes to bar. 

At the 6:00 min mark both athletes will perform max thrusters in the remaining three minutes.  

Scores are: 

Total CTB Pull ups

Total Toes to bar 

Total Thrusters. 

Kenny.

Thursday 12-3-15

Teams of 3

5 Rounds
Row 250 M
20 Alt DB Snatches (75#/55#)

*Go in order.  Once athlete 1 steps off rower they will advance to the dumbbell and perform 20 Alternating snatches while Athlete 2 begins their 250 meter row.  Athlete three will follow athlete 2 and athlete 1 will follow athlete 3.  Only one athlete working on the dumbbell at a time.  You must wait to start your DB Snatches until the athlete in front of you has finished.

Tom.

Wednesday 12-2-15

Gymnastics Skill work
1 pass of butt scoots or 30 sec L-Sit
20 sec HS hold
3 lunge lever tap levers on each side

"Elizabeth"
21-15-9
Squat Clean (135#/95#)
Ring Dip

Alex and Jon.

Tuesday 12-1-15

Teams of 2

AMRAP 5 MIN

5 Hang Power Cleans (185#/130#)

3 Muscle ups (1 for ladies)

*One athlete will complete 1 full round, then the other athlete will go. Score is total reps.

Rest 5 Min

AMRAP 5 MIN

5 OHS (185#/130#)

3 Burpees over the bar

**One athlete will complete 1 full round, then the other athlete will go. Score is total reps.

Jon Strong.

Monday 11-30-15

Gymnastics Skill Work
3 SETS
30 Sec hollow hold
30 Sec arch hold
1 pass broken leg walk (switch legs half way)
3 lunge lever to hands on wall

"RANDY"

For Time: 75 Snatches (75#/55#)

Chris Chris.

Saturday 11-28-15

MOVEMBER DODGEBALL TOURNAMENT! Last day for the mustaches! Thank you everyone who participated in raising some awareness for mens health this year!

Friday 11-27-15

We are open for open gym time today from 10am to 12:30pm.  Come on in and work off some of that turkey and stuffing.... and pie.... and rolls..... and ice cream.... and mashed potatoes..... and beer... What? Just me?

Gymnastics Skill Work

3 Sets

5 Headstand pike press ups

3 Handstand forward roll off wall

10 sec partner handstand hold

Adelina.

Thursday 11-26-15

Happy Thanksgiving from all of us at Coast Range! We hope everyone enjoys an amazing day full of family, food, and laughs!!!! 

Wednesday 11-25-15

Thanksgiving week schedule:

Monday: Normal hours

Tuesday: Normal hours 

Wednesday: 5:30am - 8:30am & Noon.  No PM Classes

Thursday: CLOSED

Friday: 10am - 12:30pm (open gym)

                                          Saturday: 9am movember dodgeball tournament

Gymnastics Skill Work

3 Sets

10 Second headstand hold

Handstand against wall with 10 shrugs

1 pass of pike bear crawl [whiteboard to rig]

"12.2"

AMRAP 10 MIN

30 Snatches (75#/45#)

30 Snatches (135#/75#)

30 Snatches (165#/100#)

Max Snatches (205#/120#)

Daniel.

Tuesday 11-24-15

Thanksgiving week schedule:

Monday: Normal hours

Tuesday: Normal hours 

Wednesday: 5:30am - 8:30am & Noon.  No PM Classes

Thursday: CLOSED

Friday: 10am - 12:30pm (open gym)

                                          Saturday: 9am movember dodgeball tournament

"FRAN"

21-15-9

Thrusters (95#/65#)

Pull ups

Alex.

Monday 11-23-14

Thanksgiving week schedule:

Monday: Normal hours

Tuesday: Normal hours 

Wednesday: 5:30am - 8:30am & Noon.  No PM Classes

Thursday: CLOSED

Friday: 10am - 12:30pm (open gym)

Saturday: 9am movember dodgeball tournament

Gymnastics Skill Work
3 Sets
10 Second Pike HS Hold with on leg at vertical, 10 sec other leg at vert.
3 Handstand to forward rolls off wall 
10 Upper body lifts + 10 lower body lifts 

AMRAP 60 Seconds
Air Squats
* Your score will be your average power output.

AMRAP 7 MIN
10 KBS (53#/35#)
10 Box Jumps (24"/20")
100 M Sprint 

Saturday 11-21-15

"Chelsea"
EMOM 30 MIN
5 Pull ups
10 Push Ups
15 Air Squat

Can you make all 30 min? 20 Min? 10 min? If you fall behind the clock mark at what time this happens then finish the rest of the 30 min in an AMRAP fashion.  Mark how many rounds you complete from when the clock caught up with you.  

Our CRCF logo is a symbol of Hard Work, Dedication, and Pride.  But more importantly those who wear the Circle Logo are themselves symbols of Integrity, Humility, and Kindness. 

Friday 11-20-15

Gymnastics Skill Work
3 Sets
10 Sec Hollow handstand hold.  Feet on wall in hollow shape.
10 Sec Pike HS hold with feet on box
5 Push ups position to pike with feet on rower
5 Forward rolls from pike with feet on box or crouched on matt

10 min to....
Establish a 3RM Bench press

Then...

10 min to...

Establish a max height Box Jump

Our first 3rm bench attempt on Sep. 9th

Our second attempt at a 3rm bench on Oct. 14th 

Thursday 11-19-15

Run [Part 1]

3 laps

rest 60 sec

200 m

rest 30 sec

2 laps

rest 60 sec

200 m

rest 30 sec

1 lap

rest 60 sec

200 m

Rest 3 min 

For Time [Part 2]

3 Laps 

*Record three separate times.  Time to complete your first 3 laps, total time to complete part 1, and total time to complete part 2.

* Compare first 3 laps with last. How well can your body handle volume and where do you begin to break down are all great things to look at when reviewing your times. Look for a dramatic drop in the 200's and when does this happen? This will give you a great idea of what your body can handle now and where to go to fix that.

Wednesday 11-18-15

Gymnastics Skill Work
3 Sets
5 Hollow to tuck ups
5 Candle Stick roll to stand or pistol
5 Single forward rolls

AMRAP 20 MIN
10 KBS (80#/62#)
100 Double Unders
2 Rope Climbs

Junior, Alex, Jon.

Tuesday 11-17-15

9-7-5
Clean & Jerk (225#/135#)
Def HSPU (8"/5")

Barbell For Boobs Event.

Monday 11-16-15

Gymnastics Skill Work
3 Sets
10 Hollow Rocks
10 Arch Rocks
5 Hanging pike to hollow with box
5 Hanging hollow lifts

5 Rounds [1 min at each movement]

Air Squat

Box Jump Over (24"/20")

Burpee

Wall Ball (20#/14#)

*Score is total reps

Justin O.

Saturday 11-14-15

KICK BALL!!!!

Come on out to Rainbow hill park at 9am for kick ball! We had a great turn out last time and need some more players this time! Come on out and actually use your fitness! The gym will be open for open gym from 10:30am to 12pm.

Reid. Future CrossFit Games Champion

Friday 11-13-15

Gymnastics Skill Work

3 Rounds

Pass of fwd roll

Open push out walk (Staying in an open push out position walk hands and feet till pass is completed)

1 pass candle stick long jumps

7 Rounds

7 Power Cleans (95#/65#)

7 Thrusters 

7 Bar Facing Burpees 

Tom, Carianne, Matt, Jenny, Rami, Korey, Justin, Alicia. 

Thursday 11-12-15

Run 2 laps
rest 60 sec
Run 1 lap
rest 60 sec
Run 400 M

Rest 2 Min

Run 2 laps
rest 60 sec
Run 1 Lap
rest 60 sec
Run 400 M

Rest 2 min 

Run 1 lap
rest 60 sec
Run 1 lap
rest 60 sec

Run 200 m
rest 20 sec
Run 200 m
rest 20 sec
Run 200 m
rest 20 sec

Run 2 laps
rest 60 sec
Run 1 Lap
rest 60 sec
Run 400

Barbells For Boobs 

Wednesday 11-11-15

Gymnastics Skill Work

3 Rounds

15 sec candle hold

5 Candle to stand 

3 Single fwd rolls

"NATE"

2 Muscle Ups

4 HSPU's

8 KBS (70#/53#)

Chief Petty Officer Nate Hardy, who was killed February 4th, 2008 during combat operations in Iraq. Nate is survived by his Wife Mindi, and son Parker.  

Coach Adelina.

Tuesday 11-10-15

For Time

Run 800 M

30 Deadlifts (185#/105#)

30 Hang Power Cleans (185#/105#)

Run 400 M

15 DL

15 HPC

Run 200 M

Belia and Caroline.

Monday 11-9-15

Gymnastics Warm up
3 rounds
5 rock n rolls
5 candle levers (hold onto rig. lift legs into candle position staying as hollow as possible. Come down slowly 5 sec decent keeping butt off ground till heels touch. AKA dragon flies)
10 sec Candle hold 
5 Candle stick roll

For Time
50 OHS (135#/95#)
50 CTB Pull ups
50 Box Jump Overs (24"/20")

Alex and Mrs. Louder

Saturday 11-7-15

CrossFit LIFTOFF

TIME TO LIFT!

Friday 11-6-15

Warm up

Tabata (4 min total)

20 seconds on: 3 hollow rocks + 3 Arch rocks

10 seconds rest 

20 seconds on: plank up downs

10 seconds rest 

WOD 

"CrossFit Liftoff WOD" 
AMRAP 12 MIN
3 Snatches (135#/95#) [Power/split/or squat are all acceptable]
6 Clean & Jerks (135#/95#) [Power or Squat are both acceptable]
9 CTB Pull ups
54 Double Unders

Scaled
AMRAP 12 MIN
3 Snatches (95#/65#) [Power/split/or squat are all acceptable]
6 Clean & Jerks (95#/65#) [Power or Squat are both acceptable]
9 Pull ups
54 Single Unders 

*** If competing in the online competition you must film your workout and say the password before beginning into the camera.  The password is "HOUSTON"
*** You must weigh in before or after the workout if doing the online competition.  Weigh in must be on video.

It's finally here!!!! Friday Night Lights is going down at 6pm tonight! $5 buy in.  Teen, masters, and open division! Cash prizes for 1st place in all 3 divisions.

Thursday 11-5-15

Run (45 Min cap)

3 laps around building 

rest 90 seconds

1 lap + 200 meters 

rest 60 seconds

1 lap + 200 meters 

rest 60 seconds 

8 sets of

200 meters

rest 60 seconds after each set 

l lap + 200 meters

rest 90 seconds

1 lap + 200 meters

rest 90 seconds 

3 laps around building 

*Record your slowest lap on the first 3 laps around the building.  Take this number and add 30 seconds.  This will be your pace for the 1 lap + 200 meters. 

Record your total time to complete or total distance completed in 45 min. 

Rene dialing in his positions for this Saturdays LIFTOFF Event! Who's coming?!?!

Wednesday 11-4-15

WARM UP

Med ball toss [3X each]

Hollow position 

Arch postion 

FOR TIME

60 Pull ups

30 Power Snatches (135#/95#)

*This workout may be done in one of the following three options; 

1 Round of 60 pull ups and 30 snatches

2 rounds of 30 pull ups and 15 snatches

3 rounds of 20 pull ups and 10 snatches

You must decide before the workout begins which version you will do.

CrossFit LIFTOFF in 4 days! Who's got their name down and who's coming to watch our Coast Ranger's in action!