Coast Range CrossFit

Coast Range Mile
1 mile farmers cary (80#/62#)
lap 1: 5 burpees
lap 2: 4 burpees
lap 3: 3 burpees
lap 4: 2 burpees
lap 5: 1 burpee

55+ RX
70#/53#

Today’s theme: Mental toughness
Time domain: LONG
Load: Heavy

We opened our door to CRCF in July of 2013. Today we celebrate with Coast Ranges benchmark workout. KB’s, DB’s, plates, whatever… can all be farmer carried  around the gym. The goal is to just put in some hard mental toughness work. I once
carried a 95# DB in one hand and a 106# KB in the other, while wearing a 20# vest.
It was the most misserable thing EVER! And I almost gave up 3 times, but I was doing it in a class and everyone helped me push to finish. That’s what today is all about!
Celebrating our awesome community.

“Hotshots 19”
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

55+ RX
Six rounds for time of:
30 Squats
19 Power Cleans (95#/65#)
7 Strict Pull-ups
Run 400 meters

Nineteen City of Prescott (Arizona) firefighters,
members of the Granite Mountain Hotshots firefighting team,
tragically lost their lives on June 30, 2013,
while fighting the Yarnell Hill Fire,
which was ignited by lightning two days earlier.
It was the deadliest wildfire in Arizona’s history.

EMOM for 16 Minutes
Full Snatch + Hang Snatch
As Heavy As Possible
Weight can move up and down across eight sets

55+ RX
Same

Mimosa’s and Tie Dye…. ummmm YES PLEASE! 

When: 10am tomorrow

Where: Coast Range 

What to bring: Anything you want Tie Dyed! And a fun attitude 🙂 

AMRAP 20 MIN
0:00 – 15:00
12/8 Cal Bike or 10/7 cal row
9 OHS (135#/95#)
6 Box Jumps (30″/24″)

15:00 – 20:00
Max strict L-Pull ups

55+ RX
AMRAP 15 MIN
0:00 – 10:00
12/8 Cal Bike or 10/7 cal row
9 OHS (95#/65#)
6 Box Jumps with step down (24″/20″)

10:00 – 15:00
Max strict L-Pull ups

#TBT to this amazing crew of buffalo’s! Thank you so much to everyone who came out and screamed their heads off for all of our competitors last weekend! 

“Fight Gone Bad”
5 Rounds
1 minute at each station
Wall Balls (20#/14#)
SDHP (75#/55#)
Box Jumps (20″ both men and women)
Push press (75#/55#)
Row for Calories
Rest 1 minute

55+ RX
“Fight Gone Bad”
5 Rounds
1 minute at each station
Wall Balls (14#/10#)
SDHP (55#/45#)
Box Jumps (20″ both men and women)
Push press (55#/45#)
Row for Calories
Rest 1 minute

Re-Test March 21st

#WCW to these three studs who competed this las weekend at the Brethren Comp! Great job girls!! 

“HEAVY FRAN”
21-15-9
Thrusters (135#/95#)
CTB Pull ups
*Re-Test from March 13th

55+ RX
“HEAVY FRAN”
21-15-9
Thrusters (95#/65#)
CTB Pull ups

Come get GROOOVY with us this Saturday after the 9am class. CRCF will be Tie Dye central! Bring your favorite CRCF gear or whatever you’d like and come chill with us! 

TEAMS OF 3
AMRAP 18 MIN
250 m row
21 DL (225#/155#)
15 Burpees
*Waterfall style. Athlete one starts on the rower with other two
athletes waiting to start behind them. Once athlete one is off the
rower, athete two may jump on and start their 250m row.
Follow behind for for the DL and burpees.

55+RX
TEAMS OF 3
AMRAP 18 MIN
250 m row
21 DL (155#/105#)
15 Burpees

Tonight at 6pm Laura Brunner, owner of Radical Roots, will be joining us at Coast Range talking about nutrition, mindset, CrossFit, and much more for all you Mom’s and Dad’s out there (or soon to be Mom’s and Dad’s).  $75 for the 2 hour workshop, and there are still a few spots open if you’d like to come! 

“Bottoms Up” 
10min Time Cap:
7min AMRAP
Single Arm DB OH Lunge (50#/35#) (every 25ft = 1rep)
10 HSPU
At the conclusion of 7min AMRAP
THEN IMMEDIATELY 3min to complete 2 Attempts Max BMU (Athlete may perform past final beep but must be off the ground prior to beep) score is total from 2 attempts.

Scaled & 55+ RX

“Bottoms Up” 
10min Time Cap:
7min AMRAP
Single Arm DB OH Lunge (35#/20#) (every 25ft = 1rep)
30 second HS Hold
At the conclusion of 7min AMRAP
THEN IMMEDIATELY 3min to complete 2 Attempts Max pull ups (Athlete may perform past final beep but must be off the ground prior to beep) score is total from 2 attempts.

Come cheer on all our members competing in the Brethren comp today. You are doing one of the workouts these studs will be doing today at the comp. 

Sumo Deadlift
5×2 As PERFECT As Possible
No Bounce – Silent

For Time (45#/35#)
Run 400m
50 Push ups
50 Ring Rows
Run 400m
40 Single arm alternating DB Strict press
40 Pull ups
Run 400m
30 Single arm alternating DB push press
30 Burpees
Run 400m

55+ RX
40-30-20 of each movement (35#/25#)
same 400m run

Come join us next Saturday June 30th after the 9am class for our Tie Dye party!! Bring your favorite CRCF gear or whatever you’d like to have tie dyed!