Update Podcast November 6, 2017

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[audio mp3="http://coastrangecrossfit.com/wp-content/uploads/2017/11/Week-4-podcast.mp3"][/audio] This weeks update New class schedule: 5:30am - 8:30am - 10:00am endurance - 12:00pm - 4:00pm - 5:15pm - 6:30pm Gilroy Browns paint night, this Thursday at Old Gilroy City Hall. Get your tickets here. Friendsgiving November 16th. Sign up on white board Next week is re-test week.

Monday 11-6-17

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Teams of 3 AMRAP 16 MIN 6 Muscle ups 12/8 Calorie Row 18 ALT DB Push press (50#/35#)   ENDURANCE CLASS 20 Rounds Assault bike 20 Seconds 20 seconds Rest Alternating Rounds: Air Squat 20 seconds  &  Push ups 20 seconds [audio mp3="http://coastrangecrossfit.com/wp-content/uploads/2017/11/Week-4-podcast.mp3"][/audio] This weeks update New class schedule: 5:30am -…

Monday 10-30-17

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Back Squat  5X5 @ 70% Then... AMRAP 9 MIN 5-10-15-20-25-30.... Pull up Snatch (75#/55#) [audio mp3="http://coastrangecrossfit.com/wp-content/uploads/2017/10/week-3-podcast-2.mp3"][/audio] This weeks weekly update: Halloween hours - New apparel coming - Friendsgiving - unravel gala - Girloy Browns paint night - This weeks programming. Lauen.