Thursday 9-1-16

EMOM 20 MIN

ODD: 3 Deadlifts (ascending in weight)

Even: 10/7 Cal Assault Bike

The gym will closed for Labor Day. Enjoy time with family and friends. 

Wednesday 8-31-16

From 0:00-3:00

3 Rounds

3 pull ups

6 push ups

9 Air Squats

From 3:00-6:00

3 Rounds

4 pull ups

8 push ups

12 air squats

From 6:00 - 9:00

3 rounds

5 pull ups

10 push ups

15 air squats

From 9:00 - 12:00

3 rounds

6 pull ups

12 push ups

18 air squats

Coaches have been having classes write down goals they will accomplish in the gym within the next month. For some, the thought of putting a goal to paper is very scary and leads to a trigger of emotions, most not good or conducive to helping them accomplish that goal.

I came across an article recently that spoke of the "marathon monks". As I read the article, I couldn't help but be inspired by the dedication and discipline these individuals showed on their quest to enlightenment. 

The moto of "complete it or kill it" has stuck with me since reading the article and has helped me in my training for this (and possibly my last) year of training for the CrossFit Games. 

Obviously this is an EXTREME example of what a truly dedicated group of people will go through to find their meaning in life, but the lesson of finding a goal so worthy of completing they will do anything to accomplish it, is one we all can add to our lives. 

The purpose of of writing down these goals is two fold:
1) Give you a purpose in the gym! Something to work towards every day and see progress that will lead to more and more progress over time!
2) A chance to utilize our coaching staff! We are not just here to turn on a clock, yell 3..2..1. go and work the play list. We are dedicated to helping each and everyone of you accomplish things you may have never thought possible. If you wrote down a goal and are unsure of how to accomplish it, ask a coach! That's what we are here for :)

Going into this month that you will accomplish those goals you wrote down, keep the "Complete it or Kill it" mantra in your head every time you walk in the gym. See you soon Coast Rangers!!!!

http://jamesclear.com/mental-toughness-marathon-monks

Tuesday 8-30-16

21-15-9
Thruster (95#/65#)
3-2-1 
Legless Rope Climb

Then...

Establish a max set of UNBROKEN
Ring Muscle ups

Next Monday we will be closed for labor day. Enjoy the day with family and friends! 

Monday 8-29-16

5-4-3-2-1 
Squat Snatch (185#/125#)
Dumbbell Burpee over box (24" @ 45#/ 20" @ 25#)

Then...

Back squat 
5 X 7 @ 75%

Our Rx Jump Rope Clinic this past Sunday was a huge success with tons of double under PRS!!!

Saturday 8-27-16

AMRAP 10 Min

100 Meter Run 

1 Rope Climb 

1 Weighted Pull up (H.A.P.)

Immediately into 

EMOM 10 MIN 

Establish a 1RM

1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk

STEVESTEVESTEVESTEVE

Friday 8-26-16

4 Rounds 

20 DB Step ups (45#/25#)

10 Strict HSPU's 

4 Strict muscle ups

Time to celebrate these studs Birthdays tonight at the Grove. Come on by and bring your dancing shoes! 

Thursday 8-25-16

AMRAP 5 MIN

Row for Calories 

Rest 1 min 

AMRAP 5 MIN

Clean & Jerk (70%)

Rest 1 min 

AMRAP 5 MIN

Bar facing burpees 

Last chance to sign up for our double under clinic this Sunday https://rxdoubleunderclinics.webconnex.com/crc

Wednesday 8-24-16

Tabata 8 rounds (16 minutes total) 

20 seconds Air Squat 

10 seconds rest 

20 seconds Push up 

10 seconds rest 

20 seconds KBS (80#/62#)

10 seconds rest 

20 seconds Double under 

10 seconds rest

Most inspiring goes to coach Brittany! 

Tuesday 8-23-16

Teams of 2 

For Time 

Run 1600 Meters tagging off every 200 meters 

200 Wall Balls tagging off every 10 Reps (30#/20#) 

100 Pull ups tagging off every 10 Reps 

50 Ring Dips tagging off every 5 reps

*Don't let wallball hit ground when switching

Most Improved goes to this little old lady! 

Monday 8-22-16

AMRAP 5 MIN
10 Power Snatches (95#/65#)
5 Bar facing burpees

Rest 2 Min 

AMRAP 5 MIN
10 Thrusters (115#/85#)
10 ALT Pistols

Rest 2 Min 

AMRAP 5 MIN
10 Clean & Jerks (135#/95#)
5 Bar facing burpees

CRCF's cutest couple. 

Saturday 8-20-16

AMRAP 15 MIN
5 Hang Power Cleans (155#/105#)
10 Push Jerks (155#/105#)
15 Box Jump Overs (24"/20")

Then...

Find a 6RM weighted push up

The Run Shop and Hops is OPEN FOR BUSINESS!!! Head on over and check out their selection of beers. Then head next door and get yourself a new pair of kicks! 

Friday 8-19-16

Emom 5 min
10 T2B
Emom 5 min
10 DL (225#/155#)
Emom 5 min 
10 Cal Assault Bike
Emom 5 min 
4 Squat Cleans (80%)

Cale taking us into the weekend with style! 

Thursday 8-18-16

FOR TIME 
400 Meter Run
21 DB Thrusters (35#/25#)
200 Meter Run
15 DB Thrusters
100 Meter Run
9 DB Thrusters
100 Meter Run
15 DB Thrusters
200 Meter Run
21 DB Thrusters
400 Meter Run

Most dedicated award goes to Carianne. Her daily schedule shows why!

Wednesday 8-17-16

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

Last Cindy scores. 

Tuesday 8-16-15

21-15-9
Thruster (115#/85#)
Bar facing burpee
Ring Dip

Then...

For Time 

40 Strict HSPU's

The introvert in me totally blanked out being put in the spot last night, but I really did want to say a little something to the people who voted for me in the "Biggest Transformation" category.

When I signed up at Coast Range a year ago, I had never done a squat, burpee, wall ball or any lifting in my entire life. I can honestly say every single thing we did at class was brand new to me. And the mug really is fitting, because the most important thing I've learned from crossfit is anything is possible. But I wouldn't have grown so much in my abilities and confidence without the support of all the amazing coaches and friends pushing me to my limits and beyond. So thank you for the support as I continue to grow on this journey!  💜 hjjk

Monday 8-15-16

Teams of 2

AMRAP 7 Min 
10/7 Calorie Row
5 Burpees over rower

Rest 1 min 

AMRAP 7 MIN
10/7 Calorie Assault Bike
10 CTB Pull ups

Rest 1 min 

AMRAP 7 MIN
200 M Sprint
3 Tire Flips

Rest 1 min 

AMRAP 7 MIN
30 Double unders
10 HSPU's

*One athlete does one round then tags off to the next athlete. Run counts as 2 reps, 1 for each 100 meters ran.

Family.

Saturday 8-13-16

For Time 

100 Push Press (75#/55#)

80 Back Squats (75#/55#)

60 Deadlift (75#/55#)

40 Thrusters (75#/55#)

20 Power Snatches (75#/55#)

See everyone tonight for our 3rd anniversary party!!!

Friday 8-12-16

6 Rounds 

5 Bench press (bodyweight)

10 Toes 2 Bar

5 Strict Pull ups 

Then...

Push Press
4 X 3 @ 65%

Tomorrow night it's going DOWN!!!!!! 6pm till 11pm. Lets get weird.

Thursday 8-11-16

Buy in: 500 M Row
5 Rounds
12 wall balls (20#/14#)
12 Burpees

Very little time left to get your pre-orders in. Email coastrangecrossfit@gmail.com

Wednesday 8-10-16

"Death by..."

Min 1: 1 Power Clean (185#/130#) + 1 HSPU

Min 2: 2 Power Cleans + 2 HSPU's

Min 3: 3 Power Cleans + 3 HSPU's 

*Continue until you can no longer complete the rxd reps within the minute

Only 3 days till this EPIC night! RSVP to coastrangecrossfit@gmail.com

Tuesday 8-9-16

AMRAP 14 MIN

200 Meter Run

1 Legless Rope climb 

Then...

Shoulder press

5 X 3 @ 65%

Coming to Coast Range August 28th. Get those double unders finally dialed in by the best coaches in the world when it comes to the jump rope. $50 for seminar without a custom jump rope and $85 for seminar with custom jump rope. Follow link to sign up today. https://rxdoubleunderclinics.webconnex.com/crc

Monday 8-8-16

EMOM 20 MIN

ODD: 15 KBS (70#/53#)

Even: 15 Box Jumps (24"/20")

Meet Richie! 

Saturday 8-6-16

"Deck of Cards"
Number represents repetitions
Suit represents the movement

Hearts = Sit ups
Diamonds = Goblet Squats (53#/35#)
Spades = KBS (53#/35#)
Clubs = Burpees
Jokers = 100 meter sprint

Entire class completes one card at a time until making it through full deck.
Score is total time to get through the deck.

7 days! RSVP to coastrangecrossfit@gmail.com if you haven't already :) 

Friday 8-5-16

12-9-6-3
Alternating DB Power Snatch  (100#/75#)
Strict HSPU

Then...

7 X 3 @ 75%
1 power snatch + 1 OHS + 1 Snatch (2 second pause in the bottom of each)

Congrats to these two beautiful people on their marriage! 

Thursday 8-4-16

EMOM 5 MIN
15/12 Calorie Row

Rest 1 min 

EMOM 5 MIN
10 Stone over shoulder (Moderately heavy weight. Should finish around 40 seconds each round)

Rest 1 min 

EMOM 5 MIN 
15/12 Toes 2 Bar

August 13th

Wednesday 8-3-16

EMOM 16 MIN

Min 1: 60 Double Unders

Min 2: 25 Push ups

Min 3: 200 Meter Sprint

Min 4: Max CTB Pull ups

Then...

Deadlift

5 X 1 @ 80%

Still taking pre orders. Email us at coastrangecrossfit@gmail.com to reserve yours today. 

Tuesday 8-2-16

"Nancy"
5 Rounds
400 Meter Run
15 OHS (95#/65#)

Then...

Push Jerk 

3 X 3 @ 80%

Coming to Coast Range August 28th. Finally get those Double Unders and get rid of the whip marks. To sign up click on the following link https://rxdoubleunderclinics.webconnex.com/crc