Coast Range CrossFit

For Time
9 Power Cleans 225/155lbs (55+RX 155lbs/105lbs)
9 Front Squats
9 Push Jerk
27 T2B
6 Power Cleans
6 Front Squats
6 Push Jerk
18 T2B
3 Power Cleans
3 Front Squats
3 Push Jerk
9 T2B

Preschool camps are back! Designed for 3-5 year olds, our camps keep them active and learning in a structured setting. Sen an email to megan@coastrangecrossfit.com to register. 

Tuesday/Thursday @ 10:00am – 10:45am

6/19 & 6/21

7/10 & 7/12

7/31 & 8/2

8/14 & 8/16

Run 1 Mile x 3 (55+RX = same)
Rest 3:00 min between attempts 

This is a max effort attempt each time. No holding back!

What’s your relationship with the scale? Nutrition Coach Brett talks about how the scale is just one of many tools we should be using to track our goals. Read the full article HERE

For time:
3 rounds of:
5 bar muscle-ups
5 snatches (155#/105#)
Then, 3 rounds of:
15 deadlifts (155#/105#)
30 squats
Then, 3 rounds of:
5 bar muscle-ups
5 cleans (155#/105#)

55+RX

For time:
3 rounds of:
5 CTB pull ups
5 snatches (115#/85#)
Then, 3 rounds of:
15 deadlifts (115#/85#)
30 squats
Then, 3 rounds of:
5 CTB Pull ups
5 cleans (115#/85#)

A serious question… 

Happy day early Mothers Day!

Carrying a medball during the entire workout.

For Time
Run 800m
100 Air Squats
200 m single arm Farmers carry (you pick weight)
50 Box Jumps (24″/20′)
Run 800m

This is workout is for all the AMAZING moms
out there! Happy day early Mothers day ladies.
You can’t put down the med ball during the
workout. If you do, immediately perform 5
burpees. Then pick up where you left off.
You pick the weight of the medball. Just remember
the average 2 year old weighs between 26 & 28
pounds… hint hint….

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.
USE EXACT SAME SCALE AS ON
APRIL 6TH.

Then…

4 Rounds
100 Double Unders
20 HSPU
10 Squat Clean Thrusters 155/105lbs

Chase virtuosity… not an RX. 

Back Squat
3×7 @70%

Then…

Max Set of Pull Ups x 3

Rest as needed
*Modify with partner pull ups

55+RX
Same

How can you use DISCIPLINE to help those around you? Many think finding discipline in ourselves is a “selfish” thing, but this couldn’t be farther from the truth. Discipline is what keeps us from spending hours on our phones. Discipline is what gets us to bed early and makes us prep our food. Discipline is what gives us the freedom to spend time with our loved ones because we aren’t wasting time on things like instagram or sitting in a drive through line for that “quick” meal (check out how coach Britt found out this wastes more time than you think HERE). This is why Discipline is one of CRCF’s Core Values! How can you be more disciplined to help those around you more?

RE-TEST
Max UB Strict HSPU’s
*Use exact scale used
on April 4th.

Then…

For Time
50 Toes to Bar
100′ DB Walking Lunge Steps 50/35s
(hold however you’d like)
25 Bar Muscle Ups
100/80 Calorie Row
*First come first serve on rowers. If there aren’t
any rowers available do one of the following
options;
1: Bike 75/50 calories
2: Run 1000m
3: 75 burpees

55+RX
For Time
30 T2B
100′ DB walking lunge (35#/25#)
25 CTB pull ups
80/50 Calorie Row
1: 50/30 cal bike
2: Run 800m
3: 75 burpees

Do you look at your poop? You should be! Check out the latest post from Coast Range Nutrition HERE

Deadlift

4×4
@75-85% of 1RM

Then…

3 Rounds
10 DB Squat Snatch R-Arm 75/50lbs
10 DB Squat Snatch L-Arm
20 Box Jump Overs 24/20

55+RX
3 Rounds
10 DB PS R-Arm (50#/35#)
10 DB PS L-Arm
20 Box jump overs (24″/20″)

Looking to improve your endurance? Gymnastics? Strength? Email Coach Wes to set up a FREE one on one consultation at wes@coastrangecrossfit.com

RE-TEST (10 Min Cap)
100 CTB Pull ups
*Be sure to use EXACT same scale as
last test on April 2nd.

Then…

AMRAP 9 MIN
20 Wall Balls (20#/14# @ 10′)
40 double unders

55+ RX
AMRAP 9 MIN
20 Wall Balls (14#/10# @ 9′)
40 double unders

We’ve got more SUPERVISED child care times available for all you hard working moms and dads out there! 

Monday: 8:30am – noon – 4pm – 5:15pm

Tuesday: 8:30am – noon (starting May 15th) – 4pm – 5:15pm

Wednesday: 8:30am – noon – 4pm – 5:15pm

Thursday: 8:30am – noon – 4pm – 5:15pm

Friday: 8:30am – 4pm – 5:15pm

Saturday: 9am

Have questions? Email u at info@coastrangecrossfit.com

Snatch
Every :45 for 9 Minutes
1 Rep at 72.5-80%”

Then…

Double DB Split Squat (Single Leg Squat)
3×10 each leg

55+ RX
Same