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Tuesday 6-19-18

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AMRAP 7 Minutes
20 OHS 135lbs/95lbs
30 UB Double Unders
20 Thrusters 135lbs/95lbs
30 UB Double Unders
20 Back Squats 135lbs/95lbs
30 UB Double Unders

Scaled WOD

7min AMRAP
20 OHS 95/65
30 UB Single unders
20 Thrusters
30 UB single unders
20 Back Squats
30 UB Single unders

Come cheer on your fellow Buffalo’s as they compete in the Brethren Throwdown this Saturday at 8am. Today’s workout is just one of 3 to 4 of the workouts they will be doing this weekend. Have fun! 

Saturday 6-16-18

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Happy day early Fathers Day to all those AWESOME dads out there, setting a positive example of health for their little ones. 

For Time
2 Rounds
10 Snatch 175/125lbs
12 Bar facing Burpees
2 Rounds
10 Snatch 115/75lbs
12 bar facing Burpees

Time Cap 9 minutes

55+ RX
For Time
2 Rounds
10 Snatch 135/95lbs
12 Bar facing Burpees
2 Rounds
10 Snatch 95/65bs
12 Bar facing Burpees

Time Cap 9 minutes

Join us next Saturday after the 9am class for a Tie Dye PARTY! Come Tie Dye your favorite CRCF shirt or grab a new one when you get there!

Friday 6-15-18

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“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

55+ RX
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: body weight

Bench press: 3/4 bodyweight

Clean: 1/2 bodyweight

*Don’t be afraid to partner up with someone for this workout.
This is a long workout and having a partner to not only spot you on
the bench, but push you on the other two bars, could help
push you to go a little faster than you’d like. A VERY good thing!

Time Cap: 25 minutes

Happy Friday! 

Tuesday 6-12-18

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W/ a Partner

For Time
Move 4800/3500lbs of Sandbags or D-Balls
over a 5/4′ Bar

55+ RX
For Time

Move 4000/3000lbs of Sandbags or D-Balls

over a 5/4′ Bar

Then…

Tabata Abs
20 second on 10 seconds off
Plank hold Until failure
*9 min cap
*If you don’t make it past the 3 minute mark, take
1 minute off then perform 1 more set for max
time

Do you travel often? Here’s some quick tips to stay on track when you do:

  1. Were some type of calf compression to help with circulation when on the flight or road. 
  2. Avoid caffeine, Opt for tea instead. 
  3. Pack your own food. Ice age meals are great for travel. Since they’re already frozen they stay fresh, even on West Coast to East Coast flights! 

Saturday 6-9-18

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RE-TEST
Max time in an L-Sit
*Rx is on rings with
Rings 12″ off floor. Scale by
brining rings up to 24″, then to
a 24″ box. Knees can tuck, but
heels must stay in front of body
and heels can’t touch floor.
IF YOU BEAT YOUR TIME ON MAY 11TH,
BRING RINGS DOWN TO 12′ OR GO FROM
BOX TO RINGS.

Then…


For Time
100 Snatches (75#/55#)

55+ RX
70 snatches (55#/35#)
*Take barbell from just below the knee

Good luck to all our Coast Rangers taking on the Spartan Race today!

Friday 6-8-18

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RE-TEST
Max UB Strict HSPU’s
*If you beat your score on May 9th
from the first time we did ths back on
April 4th, make it harder this time.
Increase range of motion or go for strict.
If you got more than 20 Z-Presses either
increase weight or go for max time in
Handstand against wall.

Then…

11.2
AMRAP 15 MIN
9 DL (155#/100#)
12 Hand Realease push ups
15 BJ (24″/20″)

55+ RX
11.2
AMRAP 15 MIN
9 DL [145#/90#]
12 Hand Realease push ups
15 BJ [20″]

Some PRE and POST nutrition advice from Nutrition Coach Brittany Malone. If you need personal help with your nutrition, be sure to email coastrangenutrition@gmail.com