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.