Coast Range CrossFit

4 Rounds For Time
20 Wall Balls 20#-10’/14#-9′
20 Box Jumps 20″/24″
20 KB Snatch 53#/35#

Intermediate & 55+ RX
Same

Beginner
3 Rounds for Time
20 Wall Balls 14#/10#
20 Box Jumps 20″/24″
20 KB Snatch 35#/24#

30-20-10
Deadlifts 225#/155#
Single Arm DB Hang Clean & Jerks 50#/35#
Bar Facing Burpees

Intermediate & 55+ RX
Deadlifts 205#/135#

Beginner
Deadlifts 115#/75#
Single Arm DB Hang Clean & Jerks 35#/25#

HAPPY NEW YEARS EVERYONE!

CRCF is closed today, but will be open for normal classes tomorrow!

We are open for our 5:30am , 8:30am, noon & 4pm classes today. Closed 5:15pm & 6pm. Happy New Years

20:19 AMRAP
73 Double Unders
12 Kettlebell Swings 70#/53#
73 Double Unders
31 Overhead Squats 155#/105#
73 Double Unders
20 Snatches 155#/105#
73 Double Unders
18 Kettlebell Swings 70#/53#
73 Double Unders

(365 Double Unders)

Intermediate & 55+ RX
Kettlebell Swings 53#/35#
Overhead Squats 135#/95#
Snatches 135#/95#

Beginner
Single Unders
Kettlebell Swings 35#/24#
Overhead Squats 95#/65#
Snatches 95#/65#

Minute 0:00 – 10:00 

1 Mile Run 

Minute 10:00-15:00 

3 Rounds For Time 

8 Hang Power Snatches 95#/65#

40 Double Unders 

Minute 15:00-22:00 

100/70 Cal Assault Bike 

or 

150/100 Cal Row 

“Holleyman”
30 Rounds For Time
5 Wall Balls 20#/14#-10’/9′
3 Handstand Push-ups
1 Power Clean 225#/155#

Intermediate & 55+ RX
20 Rounds For Time
5 Wall Balls 20#/14#-10’/9′
3 Handstand Push-ups
1 Power Clean 155#/105#

Beginner
15 Rounds For Time
5 Wall Balls 14#/10#-10’/9′
3 Hand Release Pushups
1 Power Clean 115#/75#

For Time
60 Box Jumps 24″/20″
50 Toes to Bar
40 DB Hang Clean and Jerks 50#/35#
30 Burpees
20 Chest to Bar Pull-ups
10 Manmakers 50#/35#

Intermediate & 55+ RX
DB Hang Clean and Jerks 35#/25#
10 Manmakers 35#/25#

Beginner
60 Step-ups 24″/20″
50 Toes to Bar
40 DB Hang Clean and Jerks 25#/15#
30 Burpees
20 Jumping Chest to Bar Pull-ips
10 Manmakers 25#/15#

We will re-open tomorrow morning! See everyone tomorrow

Merry Christmas! We will be closed through Wednesday to spend time with families. See you on Thursday!

Merry Christmas Eve! We will be closed through Wednesday to spend time with families.  See you on Thursday!