2017 10 17
Dallas 5
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts (155#/105#)
7 box jumps (24″/20″)
Then, 5 minutes of:
Turkish get-ups (40#/25#)
Then, 5 minutes of:
7 snatches (75#/55#)
7 push-ups
Then, 5 minutes of:
Rowing (calories)
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.
Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.
Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.
Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.
Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.
Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.
2017 10 16
TEAMS of 3
4 Rounds for time
30/20 Calorie Assault Bike
400 M Run
3 Rope Climbs
This weeks weekly CRCF update podcast. Enjoy and see the picture below to help you understand the talk at the end 🙂
Come join us this Saturday 8am – 1pm for our FIRST ANNUAL CRCF TEAM COMP! RX and “FUN” divisions will throw down in three events for the title of the fittest team in the south County! Booths from the Run Shop and Hops,
Booths from The Run Shop and Hops, Puori, ATP Mechanix, and Ten Five One Cider company will be on hand to fuel both our athletes and our spectators.
The Gilroy Beer Crawl also happens to fall on this Saturday, so you can bet we’ll be headidowntownown after as well. See everyone Saturday!
2017 10 15
“WITTMAN”
7 Rounds For Time
15 KBS (53#/35#)
15 PC (95#/65#)
15 Box Jumps (24″/20″)
U.S. Army Sgt. Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on Feb. 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari Province, Afghanistan.
He is survived by his daughters, Miah and Ariauna; wife, Karyn; siblings, Robert H., Charity, Jenell and Natasha; father, Robert; and mother, Cynthia Church.
2017 10 13
CRCF Threshold TEST
EMOM for as long as possible
ODD: 17 Thrusters (75#/55#)
EVEN: 15 bar facing burpees
Come join us tomorrow night for our pumpkin carving party! 5PM – 8PM. Bring your pumpkin, carving tools, and drink of choice 🙂
2017 10 12
Rich
For time:
13 squat snatches, 155 lb.
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 155 lb.
U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.
Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.
Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.
2017 10 11
“HALL”
5 Rounds
3 PC (225#/155#)
200 m sprint
20 KB snatches (53#/35#) (10 each arm)
REST 2 MIN
Volunteers are still needed for our Team Competition on October 21st from 8am – 1pm. If you have some time to give, please email us at wes@coastrangecrossfit.com
2017 10 10
“NANCY”
5 Rounds
Run 400 meters
15 OHS (95#/65#)
Come join us this Saturday 5pm – 8pm at the gym! Bring your pumpkin, carving tools, and drink of choice.
2017 10 09
“ANGIE”
For Time
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Check out our new weekly podcast to help keep you up to date on what’s happening in the gym. Each week we will have a quick 10-minute podcast on what’s happening as well as some quick helpful tips on things like nutrition, sleep, or movement.
2017 10 08
2017 10 06