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