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 

Monday 8-24-15

AMRAP 20 MIN

400 Meter Run

12 Burpees to target 6" above outreached hand

6 Alternating dumbbell squat snatches (75#/45#)

Matt, Korey, B, Estevan, Josh, Cale, Kenny, Steve

Saturday 8-22-15

"Partner DT"

5 Rounds

12 Dead Lifts (155#/105#)

9 Hanging Power Cleans 

6 Push Jerks

In Teams of 2 each athlete will do one round of DT switching after completion, until the team has done a total of 10 rounds (5 rounds each).

Matt V.

Friday 8-21-15

AMRAP 6 MIN

5 OHS (185#/125#)

3 Muscle ups

Rest 3 min 

AMRAP 12 MIN

10 OHS (135#/95#)

6 Muscle ups

Congrats to Greg for Qualifying for the American Open and Brittany for doing so well in her first meet! 

Thursday 8-20-15

For Time

Run 1 mile

Rest 2 min 

Run 800 M

Rest 1 min 

Sprint 400 M

The CREW!

Wednesday 8-19-15

"FRAN"

21-15-9

Thruster (95#/65#)

Pull up

Tuesday 8-18-15

4 Rounds

20 Push ups

10 Double KB Snatches (53#/35# in each hand)

Handstand Walk 

Matt, Carianne, Tom, Sawyer.

Monday 8-17-15

ESTABLISH A 1RM
Front Squat

5:30am Crew! 

Saturday 8-15-14

"Chelsea"

EMOM For 30 min 

5 pull ups

10 push ups

15 Air Squats

Today's the big day! Good luck to our Coast Rangers competing in the Moxie Madness today!!! 

Friday 8-14-15

Every 2 min for as long as possible
0:00 - 0:200
200 Meter sprint
2 Front Squats (185#/125#)

2:00 - 4:00
200 M Sprint
4 FS

4:00 - 6:00
200 M Sprint
6 FS

6:00 - 8:00
200 M Sprint
8 FS

Continue until you can no longer complete the rxd reps within the 2 min.

Thursday 8-13-15

21-18-15-12-9-6-3
KB Swing (53#/35#)
Box Jump
100 M Sprint between sets

Havent gotten your tickets yet! Follow the link below
https://www.eventbrite.com/e/spectators-moxie-madness-affiliate-championship-2015-tickets-17210734771?ref=ebtnebtckt

Wednesday 8-12-15

"15.1"
AMRAP 9 MIN
15 Toes 2 Bar
10 DL (115#/75#)
5 Snatches (115#/85#)

Get your tickets now!!!! This Saturday
https://www.eventbrite.com/e/spectators-moxie-madness-affiliate-championship-2015-tickets-17210734771?ref=ebtnebtckt 

Tuesday 8-11-15

20 Rounds

2 Strict Pull ups

4 ALT Pistols

6 Burpees 

Come out this Saturday to help support our Coast Rangers who are competing!!! Follow link to purchase tickets.
https://www.eventbrite.com/e/spectators-moxie-madness-affiliate-championship-2015-tickets-17210734771?ref=ebtnebtckt

Monday 8-10-15

AMRAP 18 MIN
5 DL (225#)
10 HSPU's
1 C&J (225#)

Proper food choices should always start with whole foods 

Saturday 8-8-15

For Time

Run 1200 Meters

30 Wall Balls (20#/14#)

3 Rope Climbs

Run 800 Meters

20 Wall Balls 

2 Rope Climbs

Run 400 Meters

10 Wall Balls

1 Rope Climb 

ROMWOD. Ruca does it better than anyone!

Friday 8-7-15

AMRAP 8 MIN

8 Hanging Power Snatches (155#/105#)

8 Bar Muscle Ups

Dr. Dave & Rambo

Thursday 8-6-15

Buy in: 500 M Row

21-18-15-12-9-6-3

Dead Lift (185#/115#)

Push Up

Cash Out: 400 M Sprint

Wednesday 8-5-15

21-15-9

OHS (135#/95#)

Power Clean (135#/95#)

Sawyer, Cale, Tom

Tuesday 8-4-15

4 Rounds

10 SDHP (95#/65#)

50 Double unders

25 Burpees

If you don't know.... YOU BETTA ASK SOMEBODY! 

Monday 8-3-15

"Elizabeth"

21-15-9

Squat Clean (135#/95#)

Ring Dip

on asrx.com