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! 

Tuesday 11-3-15

AMRAP 9 MIN

MIN 0:00-3:00: Find a 2RM Hang Snatch

MIN 3:00-6:00: Find a 2RM Hang Squat Clean

MIN 6:00-9:00: Find a 2RM Shoulder To OH

Friday Night Lights this Friday at 6pm! CrossFit Liftoff this Saturday at 9am.  Sign up sheet on white board at gym!

Monday 11-2-15

Warm up
Reverse tabata 
8 rounds (8 min total)
Hollow hold [10 seconds on]
20 seconds off
Arch hold [10 seconds on]
20 second off 

WOD
"East Coast Championships WOD #1"
3 Rounds
7 Muscle ups
7 Clusters (165#/110#)