Tuesday 11-1-16

ALRIGHT FELLAS! IT'S TIME!!!! TIME TO RAISE AWARENESS FOR MENS HEALTH. NOVEMBER IS OFFICIALLY "MOVEMBER!". TIME TO GROW THOSE MUSTACHE'S AND RAISE AWARENESS FOR MENS HEALTH. LADIES..... WE'RE SORRY, BUT IT'S FOR A GOOD CAUSE. PLEASE VISIT OUR MOVEMBER HOMEPAGE http://mobro.co/crcf AND HELP US RAISE $2000.00 FOR MENS HEALTH IN THE MONTH OF NOVEMBER.

11.6

AMRAP 7 MIN 

3-6-9-12-15-18....

Thrusters (100#/65#)

CTB Pull Ups 

Justin is a Movember man! 

Monday 10-31-16

WE ARE OPEN FOR ALL CLASSES EXCEPT OUR 4:30PM AND 6PM CLASSES. PLEASE COME DRESSED IN YOUR BEST HALLOWEEN GET UP AND BURN OFF SOME OF THAT CANDY YOU'LL BE MOWING THROUGH TONIGHT!!!! 

11.2

AMRAP 15 MIN 

9 DL (155#/100#)

12 Hand Release Push Ups 

15 Box Jumps (24"/20")

Who's gonna have the best costume this year??

Saturday 10-29-16

"GRACE"
For Time
30 Clean & Jerks (135#/95#)

Then....

FOR TIME

With a medball strapped to your belly (don't worry we will have saran wrap) 

TEAMS OF 2
50 KB Snatches (70#/53#) *partner 2 hold a chin over the bar hold
60 Front Squats (135#/95#) *Alternate  every 10 reps 

Anthony & Cobe.

Friday 10-28-16

21-15-9 (95#/65#)
Deadlift
Hang Power Snatch
Overhead Squat

OR

15-12-9 (135#/95#)
Deadlift
Hang Power Snatch
Overhead Squat

OR

12-9-6 (155#/105#) 
Deadlift
Hang Power Snatch
Overhead Squat

Ally! 

Thursday 10-27-16

For Time and Load
Run 400 Meters
21 Back Squats

Rest 1 min

Run 400 Meters
15 Back Squats

Rest 1 Min

Run 400 Meters
9 Back Squats

Coach Wes and all members at CRCF. 

Wednesday 10-26-16

6 ROUNDS 

1 MIN: AIR SQUATS 

1 MIN: ALT LUNGES 

1 MIN: SIT UPS 

*Break class up into 2 even teams. 

*Get in a straight line and link arms for the air squats, lunges, and sit ups.

Meg & Baby Piatt. 

Tuesday 10-25-16

3 Rounds 
100 M double waiters walk (70#/53#)

200 M Run 

100 M Front rack cary (70#/53#)

200 M Run 

100 M Farmers Cary (70#/53#) 

200 M Run

Kendra & Kylie. 

 

Monday 10-24-16

10 Rounds 
4 ALT Turkish Get Ups
4 Tire Flips
20 yard sled push or pull

Veronica & Grizzy

Saturday 10-22-16

TEAMS OF 4

AMRAP 9 MIN

250 Meter Row

7 C & J (135#/95#)

Rest 2 Min 

AMRAP 9 MIN 

20/14 Cal Assault Bike 

15 Wall Balls (30#/20#)

Coast Range prides itself on giving back to the community and our new JUMPSTART program is going to be the best one yet! We are looking to sponsor three local Gilroy Residents who are in need of a lifestyle overhaul, but may not have the funds necessary to afford CrossFit.
The JUMPSTART program is a year long commitment that will take each member through a full baseline analysis of blood work, body fat, weight, mobility, movement, and nutrition assessment. They will then go through a one month on ramp course to prepare them for the group classes they will eventually join.
The program is 100% FREE as long as the athletes attend the specific amount of days decided by our head coach.  Each sponsored member will also have weekly check ups by our dedicated coaching staff.
But that's not all... As long as the athletes stick out the year long JUMPSTART program, their membership at Coast Range CrossFit will forever by FREE!
If you are interested in applying for the JUMPSTART program beginning January 2017 please email coastrangecrossfit@gmail.com with the following information:

1. Age
2. First & Last name 
3. Full body picture 
4. In 500 words or less why you should be considered for the JUMPSTART program. 

After receiving applications we will call in a select few applicants for an interview before making our final decision on who the 3 JUMPSTART members will be. 

It's time to make Gilroy a healthier place and it starts here! 

Friday 10-21-16

5 Rounds

200 M Run 

10 Power Snatches (115#/85#)

15 T2B

Deputy Rottman.

Thursday 10-20-16

FOR TIME 

100 KBS (53#/35#)

Rest 2 Min 

100 Alternating DB Power Snatches (55#/35#)

Coast Range prides itself on giving back to the community and our new JUMPSTART program is going to be the best one yet! We are looking to sponsor three local Gilroy Residents who are in need of a lifestyle overhaul, but may not have the funds necessary to afford CrossFit.
The JUMPSTART program is a year long commitment that will take each member through a full baseline analysis of blood work, body fat, weight, mobility, movement, and nutrition assessment. They will then go through a one month on ramp course to prepare them for the group classes they will eventually join.
The program is 100% FREE as long as the athletes attend the specific amount of days decided by our head coach.  Each sponsored member will also have weekly check ups by our dedicated coaching staff.
But that's not all... As long as the athletes stick out the year long JUMPSTART program, their membership at Coast Range CrossFit will forever by FREE!
If you are interested in applying for the JUMPSTART program beginning January 2017 please email coastrangecrossfit@gmail.com with the following information:

1. Age
2. First & Last name 
3. Full body picture 
4. In 500 words or less why you should be considered for the JUMPSTART program. 

After receiving applications we will call in a select few applicants for an interview before making our final decision on who the 3 JUMPSTART members will be. 

It's time to make Gilroy a healthier place and it starts here! 

Wednesday 10-19-16

FOR TIME 

100 Double unders 

20 Push press (135#/95#)

30 Pull ups 

40 Air Squats 

50 Push ups 

40 Air Squats 

30 Pull ups 

20 Push press (135#/95#)

100 Double unders 

Liam with his 19 1/2" Box Jump PR! 

Tuesday 10-18-16

EMOM 20 MIN

ODD: 10 DL (275#/190#)

EVEN: 4/3 Muscle ups 

Momma Hughes, Baby Hazard, and Jelly Dog.

Monday 10-17-16

AMRAP 16 MIN
5 SDHP (135#/95#)
6 Bar Facing Burpees
7 CTB Pull ups

Coast Range prides itself on giving back to the community and our new JUMPSTART program is going to be the best one yet! We are looking to sponsor three local Gilroy Residents who are in need of a lifestyle overhaul, but may not have the funds necessary to afford CrossFit.
The JUMPSTART program is a year long commitment that will take each member through a full baseline analysis of blood work, body fat, weight, mobility, movement, and nutrition assessment. They will then go through a one month on ramp course to prepare them for the group classes they will eventually join.
The program is 100% FREE as long as the athletes attend the specific amount of days decided by our head coach.  Each sponsored member will also have weekly check ups by our dedicated coaching staff.
But that's not all... As long as the athletes stick out the year long JUMPSTART program, their membership at Coast Range CrossFit will forever by FREE!
If you are interested in applying for the JUMPSTART program beginning January 2017 please email coastrangecrossfit@gmail.com with the following information:

1. Age
2. First & Last name 
3. Full body picture 
4. In 500 words or less why you should be considered for the JUMPSTART program. 

After receiving applications we will call in a select few applicants for an interview before making our final decision on who the 3 JUMPSTART members will be. 

It's time to make Gilroy a healthier place and it starts here! 

Saturday 10-15-16

"Candy"

5 Rounds 

20 Pull ups 

40 Push ups 

60 Air Squats 

OR 

"Maggie"

5 Rounds 

20 Handstand Push ups 

40 Pull ups 

60 ALT Pistols 

Friday 10-14-16

Teams of 3 (Relay style)

1-2-3-4-5

Burpee Box Jump Over (24"/20")

6-7-8-9-10

Power Clean (185#/125#)

11/7-12/8-13/9-14/10-15/11

Cal Assault Bike 

Thursday 10-13-16

AMRAP 18 MIN
200 Meter Run
15 hang power cleans (95#/65#)
10 ALT FR Lunges (95#/65#)
5 Bar Facing Burpees

Wednesday 10-12-16

"KALSU"

For Time

100 Thrusters (135#/95#)

*EMOM 5 Burpees 

Tuesday 10-11-16

12-9-6-3

Power Snatch (135#/95#)

200 Meter Sprint Between sets 

Then...

Establish a 1RM 

OHS 

Monday 10-10-16

"Filthy Fifty"

For Time

50 Box Jumps (24"/20")

50 Jumping Pull ups 

50 KBS (35#/26#)

50 Walking Lunges 

50 Knees 2 Elbow 

50 Push press (45#/35#)

50 Good Mornings (45#/35#)

50 Wall Balls (20#/14#)

50 Burpees 

50 Double Unders 

Saturday 10-8-16

TEAM SERIES

Estevan!

 

Friday 10-7-16

TEAM SERIES EVENT #7
AMRAP 20 MIN
In MF Pairs Alternating C&J Reps
5 C&J, each (185#/135#)
10 Synchronized T2B

It's FRIDAY!!!!

Thursday 10-6-16

AMRAP 5 Min 

Row for Max Calories 

Rest 1 Min 

AMRAP 5 MIN

Assault Bike For Max Calories 

Thankful Thursday! Be thankful for your fitness and your fitness family! Missing this Coast Ranger!

Wednesday 10-5-16

"FRAN"

21-15-9

Thrusters (95#/65#)

Pull ups

Then...

Estalbish a 5RM 

Front Squat 

Hump Day's are better with friends! 

Tuesday 10-4-16

AMRAP 16 MIN

400 Meter Run 

3 Ring Muscle ups 

2 Rope Climbs 

1 Clean & Jerk (245#/170#)

Alicia. 

Monday 10-3-16

EMOM 20 MIN
ODD: 15 Push Press (115#/85#)
Even: 15 KBS (70#/53#)

Monday Motivation. Don't take life too seriously, be more like Elba!