"NANCY" 5 Rounds Run 400 meters 15 OHS (95#/65#) ENDURANCE CLASS RUN 4 X 800M FAST, but not Sprint 2 minutes rest between sets REST 5 MIN 4 X 200M Sprint! 2 minutes rest between sets
2017 11 13
November 16, 2017 weekly update
[audio mp3="http://coastrangecrossfit.com/wp-content/uploads/2017/11/november_13_2017.mp3"][/audio] Friendsgiving RSVP's need to be in by no later than Monday! Our Thanksgiving week class schedule. Testing week is upon us. Be sure to keep the workout the same. A quick tip to help you start your day. The podcast is now on ITUNES!!!! Search "Coast Range CrossFit" on…
2017 11 12
2017 11 12
Re-Test week... Time to see how much better you've gotten from 5 weeks ago! "ANGIE" For Time 100 pull-ups 100 push-ups 100 sit-ups 100 squats ENDURANCE CLASS 6 Rounds [1 min on 30 seconds rest] 50 double unders + Max BJ Overs (24"/20") *Score is total BJ overs Rest 5…
2017 11 12
"Holleyman" 30 rounds for time of: 5 Wall Balls (20#/14#) 3 Handstand Push-Ups 1 Power Clean (225#/155#) U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his…
2017 11 10
5 Rounds (20#/14# vest) 4 muscle ups 8 alternating pistols 12 lateral BJ overs (24"/20") ENDURANCE CLASS EMOM 20 MIN: 10 Bar Facing Burpees Those Friday feels!
2017 11 09
AMRAP 20 MIN 20/14 -cal. Row or Assault bike (First come first serve. Can switch up during the workout as well) 15 ring dips 10 Turkish get-ups, 50#/35# ENDURANCE CLASS 4 Rounds Row max meters at 1:35 split for men and 1:58 split for women. Rest 2:1 between sets Be…
2017 11 08
Deadlift 5X5 @ 75% (up about 25#/15# from last week) Then… 3 Rounds 7 Chin ups (supinated grip) [Scale up to 1 pegboard ascent, but you must be able to go all the way to the top and back down safely] 100 double unders 7 Sandbag or DBall clean &…
2017 11 07
6 Rounds (cap 10 min) 3 deficit HSPUs 6 power snatches (115#/85#) Then… Strict Press 5X5 @ 70% ENDURANCE CLASS Run 8 X 200 M Rest 3 min 6 X 200M Rest 3 min 4 X 200M Rest 3 min 2 X 200 M *The first 200 m should…
2017 11 06
Update Podcast November 6, 2017
[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.
2017 11 05