Wednesday 6-1-16

"Grace"

For Time

30 Clean & Jerks (135#/95#)

Memorial Weekend Murph Event was a blast! 

Tuesday 5-31-16

"Isabel"
For time
30 Snatches (135#/95#)

Optional Part B (after class)

Establish a Max Height Box Jump

Alicia.

Monday 5-30-2015

We are open at 9am for our memorial day workout and closed the remainder of the day. 

Happy Memorial day everyone!!! It's hard to put this day into perspective over a few short words.... Today is about remembrance.... Today is about appreciation.... Today is about being happy for what we have, but at the same time remembering what we've lost.  Today we give a little extra in the workout to pay our respects for those who have paid the ultimate sacrifice.

"White"
5 Rounds for Time
3 Rope Climbs
10 Toes 2 Bar
21 OH Walking Lunges (45#/25#)
400 Meter Run

U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. 

She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney.

Saturday 5-28-16

"MURPH" 

1 Mile Run

100 Pull ups

200 Push ups

300 Air Squats 

1 Mile Run

*If you have a 20#/14# vest, wear it. 

Please join us today at Morgan Hill CrossFit for our Murph Workout. Workout starts at 9am followed by a regionals wrap up BBQ after. If you would like to bring a dish please feel free but not obligated.  See everyone tomorrow!

Friday 5-27-16

"Holleyman"

30 rounds for time of:

5 Wall ball shots (20#/14#)

3 Handstand push-ups

1 Power Clean (225#/155#)

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel

Thursday 5-26-16

Alternate every 3 min for 30 Min

50m Sled push 

Turkish Get ups 

Single Arm KB High pull 

Single Leg Barbell DL 

Dumbbell Bench Press 

Please join us this Saturday at Morgan Hill CrossFit for our annual Memorial Day Murph Workout, as well as a Regionals Wrap Up BBQ After. The Gym will be closed and we encourage all members to come hang out with us at 9am in Morgan Hill :) 

Wednesday 5-25-16

For Time

Run 5 Miles (45 min cap)
*25 Laps around building

Optional Part B (after class)

Find a 1RM 

Weighted Strict Pull up

Tuesday 5-24-16

"Hope" 

Three rounds of:
Burpees
Power snatch (75#/55#)
Box jump (24"/20")
Thruster (75#/55#)
Chest to bar Pull-ups 

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Optional Part B (after Class)

ESTABLISH A 1RM 

THRUSTER

This Saturday @ 9am, please join us at Morgan Hill CrossFit in Morgan Hill for our annual Memorial weekend Murph workout as well as a regionals wrap up BBQ after. There is a sign up sheet at the gym for side dishes to bring. Then gym will be closed Saturday for the event. See you all there!!!

Monday 5-23-16

10 Min to est a 1RM 

Hang Power Snatch

Then...

EMOM 8 MIN

2 Hang Squat Snatch @ 80% of above lift

Brittany and Jessica Lucero 

Saturday 5-21-16

ESTBLISH A 1RM

Overhead Squat

Optional Part B

For Time

Row 5K

Next Saturday join us at Morgan Hill CrossFit to wrap up the CrossFit Regionals and participate in our annual Memorial Weekend Murph Workout.  We will do the workout at 9am, then BBQ with the Team and everyone who made their trip possible! Please RSVP to the following link if you can make it :) https://www.facebook.com/events/1550608535235813/

Friday 5-20-16

"DIANE"

21-15-9

DL (225#/155#)

HSPU

Optional Part B

Establish a 1RM 

Hang Power Clean 

The Coast Range Nutrition Seminar. 

Thursday 5-19-16

5 Rounds Not For Time, but Quality

10 Bottoms up KB Press each arm (moderate weight)

10 Rear foot elevated split squats each leg (Heavy dumbbells in each hand) 

10 Single Arm Strict KB High pulls (heavy as possible, but 10 unbroken)

10 Double unders or Triple unders. (If you don't have doubles, attempt 10. If you don't have triples, attempt 10)

10 Wall Walks 

10 Ball Slams (30#/20#)

Nick & Jon. 

Wednesday 5-18-16

"Tyler"

5 Rounds For Time

7 Muscle ups

21 SDHP (95#/65#)

Tyler just last month. 

Tuesday 5-17-16

"FRAN"

21-15-9

Thruster (95#/65#)

Pull ups

Optional Part B 

Establish a 1RM 

Bench Press

*You MUST have a spotter. You may not work alone on this. 

2016 Regionals warm up area. 

Monday 5-16-16

Modified Regionals Gym Schedule

Monday: 10:00am bootcamp, 4:30pm, 6:00pm, 7:00pm bootcamp

For Time:

800 M Sprint

Then...

Establish a 1RM 

Power Snatch 

Dreams really do come true. But you're gonna have to work really damn hard for them! 

Saturday 5-14-16

Modified Regionals Gym Schedule

Today: 7:45am bootcamp 

Monday: 10:00am bootcamp, 4:30pm, 6:00pm, 7:00pm bootcamp

If you can't make it into the gym this morning for our bootcamp class, here is a good one to do at home with a friend. 

For Time:

400 M Sprint

Rest 3 min 

AMRAP 20 MIN (on a football field, start on one goal line and work your way to the other end zone) 

Bear Crawl 10 Yards 

Broad Jump 20 Yards

Walking lunge 30 Yards

Sprint 40 Yards 

30 Burpees

Friday 5-13-16

Modified Regionals gym hours

Today: 5:30am, 8:30am, 10:00am bootcamp, 7:00pm bootcamp

Saturday: 7:45am bootcamp 

Monday: 10:00am bootcamp, 4:30pm, 6:00pm, 7:00pm bootcamp

"ELIZABETH" (squat clean)
21-15-9
Squat Cleans (135#/95#)
Ring Dips

Then...

Establish a 1RM 

Power Clean

Today our Coast Range Team takes on the 2016 California Super Regionals. The work is done and now it's time to have fun! If you aren't able to make it down to Del Mar here is the link for the live stream http://games.crossfit.com/

Thursday 5-12-16

TEAMS OF 4 (Switch stations every 3 min with 30 seconds rest between each station) 

Station 1: Alternating Sled Push (50M)

Station 2: Max KB Swings (70#/53# each)

Station 3: Sandbag Run (switch every 50 m)

Station 4: Max Burpees 

Station 5: Alternated Seated Hand over Hand sled pull. 

Throwback Thursday.

Wednesday 5-11-16

For Time

Row 500 M

Then...

Establish a 1RM 

Snatch

Focus.

Tuesday 5-10-16

"Coast Range Mile"
5 Lap Farmers Walk around the building
*Every time you put the weight down perform the rxd amount of burpees and continue on.
* 1st lap = 5 Burpees
* 2nd lap = 4 Burpees
* 3rd lap = 3 burpees
* 4th lap = 2 burpees
* 5th lap = 1 burpee

Optional Part B (after Class)

Establish a 1RM Split Jerk.

Monday 5-9-16

"Tommy V"
For Time
21 Thrusters (115#/80#)
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 thrusters
6 Rope Climbs

Optional Part B (after Class)

Establish a 1RM DL

Sundown CrosFit, CrossFit Monterey, and Coast Range CrossFit. All coming together to push one another and challenge the body and mind to its max. It's a beautiful thing to witness. 4 Days out....

Saturday 5-7-16

"Randy"

For Time

75 Snatches (75#/55#)

Then...

Find a 1RM

Push Press

Laurie. 

Sike.............

Teams of 4
Row 3,000 meters (Alternate EMOM)
100 DB Thrusters (55#/35#) (Alt EMOM)
Max Burpees (Alt every 5 reps)

Friday 5-6-16

Establish a 1RM

Front Squat 

Flashback Friday to this awesome day! 

Thursday 5-5-16

In groups of 4 rotate through each station, working at a moderate pace the whole time.  We are not looking for you to go balls to the wall at each station. Focus of form, and control of the movement. You should feel better after than before. 

Rotate every two minutes for 20 minutes:

Station 1: Single leg KB DL (5 on each leg @ a moderately weight)

Station 2: Chin ups (moving through a full range of motion with each rep. Hold for 2 seconds at the bottom with elbows fully locked out and shoulders relaxed. Hold with Chin over bar for 2 seconds at top). 

Station 3: Lateral box step ups (4 on each leg) (small dumbbell held in the opposite hand as the leg that is stepping up is optional, but the movement should be controlled throughout.  Heigh of box should be so the hip is well below the knee when opposite foot is on the ground). 

Station 4: Sled push (choose a weight for the group and push back and forth from one partner to the next). 

Station 5: Dumbell Strict Press (moderate to heavy weight. Should be able to do 5-6 unbroken, but no more than 8). 

Gabby. 

Wednesday 5-4-16

"NATE"

AMRAP 20 MIN

2 Muscle MU's 

4 HSPU's

8 KBS (70#/53#)

Optional part B (done after class)

Establish a 1RM 

Squat Clean

They're ready! 9 Days till they take on the 2016 Regionals in Del Mar! 

Tuesday 5-3-16

For Time
Row 1k

Then...

Establish a 1RM 
Strict Press

McKenna and Marty. 

Monday 5-2-16

Today marks the beginning of our 2017 Macro Cycle. What this means is over the next 5 weeks we will be testing a ton of benchmarks, lifts, and balance from left to right. If you do not already keep track of benchmarks, please pick up a log journal and start. 

Every year you should re-set your 1RM lift percentages as well as your benchmarks so you are working off of scores or weights that are relevant to you now. The way the workouts will be posted these next 5 weeks will be the "Class WOD" and 1 or 2 "optional" pieces you can do after class if you would like. The Optional pieces will are not mandatory, but highly encouraged. Please be considerate of the class's equipment needs and space needed for kids class etc. 

Here we go! Time to have some fun and move our fitness onward and upwards :) 

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

Optional Part B (after class)

Establish a 1RM 
Backsquat

Workout log books are available at the gym for $20. All 1RM lifts as well as benchmarks are already printed in this badass book. Plus there is one badass chick on the cover!