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Friday 2-16-18

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TABATA (16 minutes )
20 sec: Max Box Jump Overs (24″/20″)
10 sec rest
20 sec: Max KB Swings (70#/53#)
10 sec rest
20 sec: Max Cal Row
10 sec rest
20 sec: Max SDHP (75#/55#)
10 sec rest

55+ RX
TABATA (16 minutes )
20 sec: Max Box Jumps with step down (20″/14″)
10 sec rest
20 sec: Max KB Swings (53#/35#)
10 sec rest
20 sec: Max Cal Row
10 sec rest
20 sec: Max SDHP (55#/35#)
10 sec rest

ENDURANCE CLASS
“JONES” (ROW)
For Time
200 M
400 M
600 M
800 M
1000 M
*After each set perform 10 burpees over rower + 200m sprint

Coast Range offers supervised childcare for almost all our classes! Only $20 a month for UNLIMITED childcare. $15 for each additional child. 

Thursday 2-15-18

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For Time
400 M Run
40 burpees to plate
300 M Run
30 burpees to plate
200 M Run
20 burpees to plate
100 M Run
10 burpees to plate

55+ RX
Same

ENDURANCE CLASS
AMRAP 10 MIN (BIKE)
20 sec HARD
40 sec EASY
+- 5 RPM each round from starting round

What does your post workout nutrition look like? Graham knows to look for quick, healthy, and yummy sources like fuel for fire after those tough workouts! 

Wednesday 2-14-18

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ARMAP 20 MIN
10
Burpees over DB
25′ R-arm OH Walking lunge (50#/35#)
10 ALT DB Snatches
25′ L-arm OH Walking lunge
10 HSPU’s

55+ RX
AMRAP 17 MIN
10 Burpees over DB
25′ R-arm OH Walking lunge (35#/25#)
10 ALT DB Snatches
25′ L-arm OH Walking lunge
5 kick up to handstands

ENDURANCE CLASS
3 Rounds (24 minutes total with last 3:15 rest)
Run
30 sec moderate
60 sec FAST
30 sec moderate
2 minutes easy
60 sec moderate
45 sec FAST
60 sec moderate
2:45 sec easy
REST 3:15 Sec

Who’s going to be the fittest “couple” in the gym after this years OPEN? 

Tuesday 2-13-18

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For Time
9-7-5
Hang Squat Clean @ 60% of your 1RM Squat Clean
*You may rest in between sets, however, if you put the bar down
at any point during a set you must run 400 m as a penalty.

55+ RX
Same

ENDURANCE CLASS
ROW
“GOLF”
18 Rounds
1 minute work / 1 minute rest
Men / Women
>335 M / >295 M = Eagle
>320 M / >280 M = Birdie
>300 M / >265 M = Par
>280 M / >250M = Bogey
>260 M / >235M = Double Bogey

Do your wrists hurt when you front squat? The problem is VERY RARELY the wrist, but the lat that is holding us back. Open up those lats and watch your wrist pain go away! 

Monday 2-12-18

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For Time
50-40-30-20-10
Alternating pistol
Wall Ball (20# @ 10′ /14# @ 9′)
Double under

55+ RX
5 Rounds for time
20 ALT Pistols
20 Wall Balls (14#/ @ 10′ / 10# @ 9′)
20 double unders

ENDURANCE CLASS
“Assault 150”
50 burpees
30/20 Cal Bike
40 burpees
30/20 cal bike
30 burpees
30/20 cal bike
20 burpees
30/20 cal bike
10 burpees
30/20 cal bike

The open starts next Thursday. Have you signed up?

Saturday 2-10-18

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17.5
10 rounds for time of:
9 thrusters (95/65)
35 double-unders

55+ RX
10 rounds for time of:
9 thrusters (65/45)
35 double-unders

Coming to the end of our fourth week. Do you have your grocery shopping list set and more importantly, are you incorporating more veggies into your plan as the weeks go on. It’s not ALL about the macros, those micros are pretty important as well! (don’t mind that IPA in the background!) #balance 

Friday 2-9-18

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AMRAP 5 MIN
10 DL (185#/125#)
5 Muscle ups

REST 3 MIN

AMRAP 5 MIN
10 Power Cleans (155#/105#)
5 Strict HSPU’s

REST 3 MIN

AMRAP 5 MIN
10 OHS (135#/95#)
5 Bar Facing Burpees

55+ Masters RX
AMRAP 5 MIN
10 DL (115#/85#)
5 CTB Pull ups

REST 3 MIN

AMRAP 5 MIN
10 Power Cleans (95#/65#)
5 Strict HSPU’s

REST 3 MIN

AMRAP 5 MIN
10 OHS (65#/45#)
5 Bar Facing Burpees

ENDURANCE CLASS
Assault Bike

EMOM 32 MIN
1 min @ 50/40 RPM
1 min @ 60/50 RPM
1 min @ 70/60 RPM
1 min easy but still on bike

Coaches development. At our gym… It’s more like i’m the one who learns from them! 

Thursday 2-8-18

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AMRAP 15 MIN
20 OH Walking Lunges (45#/35#)
2 Rope climbs

55+ RX

AMRAP 15 MIN
20 OH Walking Lunges (35#/15#)
1 Rope climb

ENDURANCE CLASS
“Run the mountain”
200 M ON 100 m easy jog
300 M ON 100 m easy jog
400 M ON 100 m easy jog
600 M ON 100 m easy jog
400 M ON 100 m easy jog
300 M ON 100 m easy jog
200 M ON 100 m easy jog
*The goal of this workout is to keep your
heart rate no higher than 180 – your age and
no lower than 170 – your age. For example
a 25 year old male would want his heart rate
to stay between 155bpm & 145bpm.

Throwback Thursday to this CUTENESS!!!