Thursday 10-1-15

EMOM 20 MIN
ODD: 30 Double unders + 10 KB Swings (53#/35#)
EVEN: 12 Burpees

*Workout from Pat Sherwood of CrossFit Linchpin! Thanks Pat!!!

Wednesday 9-30-15

AMRAP 20 MIN

30 Box jumps (24"/20")

20 Push press (115#/85#)

30 Push ups

Tuesday 9-29-15

"Coast Range Mile"
Walk 1 mile with one kettle bell in each hand (80#/62#)

Coach Alex with a 135# PR Snatch!!!

Monday 9-28-15

6 Rounds
6 Strict HSPU's
4 Back Squats (225#/135#)
2 Rope Climbs

A solid foundation starts with a solid Coach.  

Saturday 9-26-15

KICK BALL!!!!!!!!

Come meet us at Rainbow hill park (head up Mantelli from the gym, it is the last park on your left just before Santa Teressa) at the Softball diamond for an awesome day of Kickball in the sun with even more awesome peeps!!!!

Everybody got time for some kickball! 9am at Rainbow Hill Park

Friday 9-25-15

Barbell Rodeo Workout #3

With a 7 min running clock:

Find a 1rm Snatch + 2 OHS

and

Max C2B Pull ups

Coming Soon!!!

Thursday 9-24-15

10 sets
Row 250 meters
Rest no more than 3 minutes between sets

The list of competitors is growing! Who else is in?

Wednesday 9-23-15

Barbell Rodeo worout #2

FOR TIME

Run 400 Meters
30 Pistols
100 Double unders
30 Pistols
Run 400 Meters

**** If you are competing in the Barbell Rodeo Comp, please replace the Runs with a 500 meter row.

Coming Soon!

Tuesday 9-22-15

"Cindy"
AMRAP 20 MIN
5 Pull ups
10 Push ups
15 Air Squats

Megan, Ruca, and Alex

Monday 9-21-15

Barbell Rodeo Event #1
4 Rounds
15 Toes to Bar
6 Alternating FR Lunges (Round 1:95#/65# Round 2:135#/95# Round 3:165#/105# Round 4:185#/125#)
5 Ground to Overhead(Round 1:95#/65# Round 2:135#/95# Round 3:165#/105# Round 4:185#/125#)
6 Alternating FR Lunges

*Add weight to the barbell after each round for the front rack lunge and ground to overhead.

Saturday 9-19-15

"Lift Up Autism"
AMRAP 5 MIN
4 Power Cleans (155#/105#)
24 Double Unders
10 Pull Ups

Britt

Friday 9-18-15

15.3

AMRAP 14 MIN

7 MU

50 Wall Balls (20#/14#)

100 Double unders

Ice Age Meals are in! $10 and 4 blocks

Thursday 9-17-15

Teams of 4
4 cone shuttle sprint (each member)
100 KBS (as a team)
4 Cone shuttle sprint (each member)

Ruca

Wednesday 9-16-15

FOR TIME
1 MILE RUN
50 ALT PISTOLS
50 Burpees To Target (6")
50 ALT DB Squat Snatches (75#/40#)

Kenny

Tuesday 9-15-15

3 Rounds
1 min: Row for Calories
1 min: CTB Pull ups
1 min: Clean and Jerk (135#/95#)
1 min: REST

Jess

Monday 9-14-15

EMOM 22 MIN
ODD: 5 DL + 5 HPC (155#/105#)
EVEN: 5 Ring Dip + 5 Strict Chin Ups

The list of Competitors keeps growing! Who else is in???

Saturday 9-12-15

"JLK"

6 Rounds

46 Double unders

7 Hang Power Cleans (155#/105#)

4 Front Squats

1 Shoulder to Over head 

THE FACTS

6 - Average age for a child diagnosed with cancer.

46 - Number of children diagnosed with cancer per day.

7 - Number of children that die per day from cancer.

4 - Less than 4% of the NIH cancer research budget goes towards pediatric cancer. 

1 - The American Cancer Society only gives one cent of every dollar raised for pediatric cancer.

9am! No charge, no age limit and no cross fit experience needed! This WOD is open to anyone and everyone with amazing raffle prizes and great deals up for grabs. Money raised will go directly to benefit pediatric cancer research. An awesome and fun way to show support for Pediatric Cancer Awareness month and Unravel Pediatric Cancer!

Friday 9-11-15

"NEVER FORGET"

11 Thrusters (135#/95#)
11 Muscle ups
11 Squat Cleans (135#/95#)
11 Strict HSPU's
11 OHS (135#/95#)
11 CTB Pull ups
11 KBS (80#/62#)
11 Box Jumps (30"/24")
11 Burpees (6" Target)
2001 M Run

Tonights 6pm class will be hosted by Faith Rx and guest coaches Matt and Nicole Perry.  All are welcome and no CF experience is necessary! Come out and remember those lost in the attacks on 9-11-2001

Thursday 9-10-11

For Time

2 laps around building

Rest 1:1

1 Lap around building

Rest 1:1

200 m sprint

Rest 1:1 

1 Lap around building

Rest 1:1

2 Laps around building 

This Saturday at 6pm!! CRCF's 2nd anniversary party is going down in style!!! Get out those bed sheets and get ready to celebrate 2 years of Coast Range!!!

Wednesday 9-9-11

10 Minutes to establish a 

3 RM Bench Press

Then...

AMRAP 10 MIN

5 Strict Def HSPU's (6"/4")

3 Power Cleans (245#/155#)

This Saturday at 9am! No charge, no age limit and no cross fit experience needed! This WOD is open to anyone and everyone with amazing raffle prizes and great deals up for grabs. Money raised will go directly to benefit pediatric cancer research. An awesome and fun way to show support for Pediatric Cancer Awareness month and Unravel Pediatric Cancer!

Tuesday 9-8-15

"HELEN"

3 Rounds

400 M Run

21 KBS (53#/35#)

12 Pull Ups

This Friday we will be hosting Faith Rx for our 6pm class.  We will have guest coaches Matt and Nicole Perry taking everyone through our 9-11 memorial WOD.  Everyone is welcome to attend and no CF experience is necessary.  Visit http://faithrxd.org for more information on this amazing company and it's mission within CrossFit.  

Monday 9-7-15

5 Rounds
200 meter sprint
20 toes to bar
20 thrusters (45#/35#)
20 Box Jumps

Tom, Jon, Jess, Kenny, Caroline, Rami, and Sawyer are all signed up! Who else wants to compete?

Saturday 9-5-15

FOR TIME
60 Power Snatches (75#/55#)
40 CTB Pull Ups
20 Double KB Thrusters (53#/35# in each hand)
40 CTB Pull Ups
200 meter sprint

Our 2nd Anniversary Party is next Saturday!!! Who's gonna get best Toga this year? I think it's safe to say Steve M.F. Soto stole the show last year! 

Friday 9-4-15

For Average reps

Bottom to bottom tabata (8 Rounds) air squats

*20 seconds work 10 seconds rest air squats.  Each Air squat begins in the bottom and ends in the bottom.  The 10 sec rest is held in the bottom position.  

Immediately into...

Run 1 mile 

Thursday 9-3-15

TEAMS OF 2 

EMOM 30 MIN (Alternating)

45 seconds max effort row

15 second transition

1 min rest.

Athlete 1 will row max meters in 45 seconds, hop off rower and athlete two will start their 45 second max effort row at the top of the next min.  Score is total meters rowed in 30 min. 

Coming soon!

Wednesday 9-2-15

"Isabel"

30 Snatches For Time (135#/95#)