Thursday 7-9-15

5 Rounds (1 min at each station for max reps)
- Airdyne right hand strokes
- Burpees
- Row for calories

Then...

4 sets
6 scap pull ups
6 eccentric pull ups

The gym will be closed on Saturday do to the EPIC RACE and Coach Megan helping run a "CrossFit" style portion of this years Gilroy Kids Tri at Christopher High School! Instead of biking this year, kids will be finishing their triathlon with a gauntlet of different CrossFit movements.  Head out to San Jose to help cheer on the EPIC RACE participants or head over to Christopher high and cheer on the little ones as they go through the CrossFit portion of their Tri! 

This symbol means so much more than just a CrossFit gym. It's a show of humility, passion, friendship, hard work, and dedication. This is a symbol of a family doing their part to make Gilroy better! Represent it well :) 

Wednesday 7-8-15

AMRAP 15 MIN
12 pull ups
6 ALT DB Snatches (95#/55#)
2 Rope Climbs


The gym will be closed on Saturday do to the EPIC RACE and Coach Megan helping run a "CrossFit" style portion of this years Gilroy Kids Tri at Christopher High School! Instead of biking this year, kids will be finishing their triathlon with a gauntlet of different CrossFit movements.  Head out to San Jose to help cheer on the EPIC RACE participants or head over to Christopher high and cheer on the little ones as they go through the CrossFit portion of their Tri! 

Coach Junior 

Tuesday 7-7-15

FOR TIME:
100-80-60-40-20
Double unders
50-40-30-20-10
Wall Balls (20#/14#)

Then...

3 sets
Max strict pull ups (if you don't have at least 5 use a partner to spot feet or box under feet)
20 diamond push ups


Today marks day one of our 8 week nutrition challenge.  Over 50 Coast Rangers will begin their journey to a healthier lifestyle with a more educated view on nutrition.  Good luck everyone and don't forget to fill out those food logs every meal! They will be turned in next Monday.

The gym will be closed on Saturday do to the EPIC RACE and Coach Megan helping run a "CrossFit" style portion of this years Gilroy Kids Tri at Christopher High School! Instead of biking this year, kids will be finishing their triathlon with a gauntlet of different CrossFit movements.  Head out to San Jose to help cheer on the EPIC RACE participants or head over to Christopher high and cheer on the little ones as they go through the CrossFit portion of their Tri! 

Prepping your food will be your most valuable tool in this challenge.  Take every Sunday to shop, prep, and set yourself up for success the following week! 

Monday 7-6-15

Today is our dunk test for all Nutrition challenge athletes! Fitness wave will be at the gym from 7am to 7pm.  Be sure to be at your appointment on time as there is VERY LITTLE time between appointments and if you are late we will not be able to fit you in!!! Immediately following your dunk please head into the office to see Wes and find your specific block and fish oil prescriptions and have any last minute questions answered.  Day 1 of the challenge starts Tuesday, so get those fridges stocked and start prepping!

Also the gym will be closed on Saturday do to the EPIC RACE and Coach Megan helping run a "CrossFit" style portion of this years Gilroy Kids Tri at Christopher High School! Instead of biking this year, kids will be finishing their triathlon with a gauntlet of different CrossFit movements.  Head out to San Jose to help cheer on the EPIC RACE participants or head over to Christopher high and cheer on the little ones as they go through the CrossFit portion of their Tri! 

FOR TIME:
100 push press (135#/95#)
*every time you drop the bar run 200 meters

Saturday 7-4-15

OPTION A
Run 5 Miles (22 laps around building)

or

OPTION B
Row 60 min 

Friday 7-3-15

Granite Games #3
AMRAP 17 MIN
50 Cal Row
50 Wall Balls (20#/14#) [10'/9']
50 STOH (115#/85#)
50 Box Jumps (24"/20")

Then...

20 sec false grip hang from rings (hold false grip with locked out arms and body in hollow body)
10 strict pull ups

Week 3 of FRIDAY NIGHT LIGHTS! 

Thursday 7-2-15

Teams of 2
4 Rounds
Row 500 meters
25 push ups

* One team member Rows 500 meters and completes 25 push ups, then rests while the next team member rows 500 meters and does 25 push ups.  4 rounds each for time.