Monday, August 31, 2015

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 :)

Sunday, August 30, 2015

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.

Friday, August 28, 2015

Thursday, August 27, 2015

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.

Wednesday, August 26, 2015

Thursday 8-27-15


Every 2 min for 20 min 
200 M Sprint

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

Tuesday, August 25, 2015

Wednesday 8-26-15


30-20-10
Back Squat (135#/95#)
Alternating feet Split Jerk

Whittney.

Monday, August 24, 2015

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 

Sunday, August 23, 2015

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

Friday, August 21, 2015

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.

Thursday, August 20, 2015

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! 

Wednesday, August 19, 2015

Thursday 8-20-15


For Time
Run 1 mile

Rest 2 min 

Run 800 M

Rest 1 min 

Sprint 400 M

The CREW!

Tuesday, August 18, 2015

Monday, August 17, 2015

Tuesday 8-18-15


4 Rounds
20 Push ups
10 Double KB Snatches (53#/35# in each hand)
Handstand Walk 

Matt, Carianne, Tom, Sawyer.

Sunday, August 16, 2015

Friday, August 14, 2015

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!!! 

Thursday, August 13, 2015

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.

Wednesday, August 12, 2015

Monday, August 10, 2015

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

Sunday, August 9, 2015

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 

Friday, August 7, 2015

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!

Thursday, August 6, 2015

Friday 8-7-15


AMRAP 8 MIN
8 Hanging Power Snatches (155#/105#)
8 Bar Muscle Ups

Dr. Dave & Rambo

Wednesday, August 5, 2015

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



Tuesday, August 4, 2015

Monday, August 3, 2015

Tuesday 8-4-15


4 Rounds
10 SDHP (95#/65#)
50 Double unders
25 Burpees

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

Sunday, August 2, 2015

Monday 8-3-15


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

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