Blog

21-15-9 Sumo deadlift high pull 95/65 Box jump 24"/20" Rest 2:00 12-9-6 Push Jerk 135/95 Burpee box jump over 24"20" Intermediate & 55+ 21-15-9 Sumo deadlift high pull 75/55 Box jump 24"/20" 2:00 rest 12-9-6 Push Jerk 115/75 Burpee box jump over 24"/20

2018 11 25

Saturday 11-24-18

By: Wes Piatt 0

Back Squat Speed Work 8x3 @ 70% Then.... For Time 21-15-9 kb snatch (53#/35#) pull up

2018 11 23

Friday 11-23-18

By: Wes Piatt 0

Open for open gym today! 10am -12:30pm

2018 11 22

Thursday 11-22-18

By: Wes Piatt 0

We are closed for Thanksgiving today. Open for open gym tomorrow 10am - 12:30pm

2018 11 21

Wednesday 11-21-18

By: Wes Piatt 0

For time, using a single dumbbell: 10 weighted pull-ups 40 overhead lunges 10 weighted pull-ups 30 snatches, alternating arms 10 weighted pull-ups 20 overhead squats, 10 each arm 10 weighted pull-ups 10 Turkish get-ups 10 weighted pull-ups Men: 50-lb. dumbbell Women: 35-lb. dumbbell Scaling Modify the pull-ups and reduce the…

2018 11 20

Tuesday 11-20-18

By: Wes Piatt 0

10 rounds, each for time: 5-10-15-yard shuttle sprint Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total). Rest as needed between sprints. Scaling Each sprint is short and should be done at max effort. All skill…

2018 11 19

Monday 11-19-18

By: Wes Piatt 0

Otis Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc. Use 1½ body weight for the squats and deadlifts and ¾ body weight for…

2018 11 18

Saturday 11-17-18

By: Wes Piatt 0

TEAMS of 2 120 Knees to Elbow 100 DB Thrusters (50#/35#) 80 Box Jumps (24"/20") 60 DB Power Cleans (50#/35#) 40 CTB Pul ups 20 Rope Climbs Intermediate & 55+ RX 100 knees to elbow 80 thrusters (35#/25#) 60 box jumps (20") 40 DB Power cleans 20 CTB Pull ups…

2018 11 16

Friday 11-16-18

By: Wes Piatt 0

AMRAP 4 MIN 8 Front Squats (95#/65#) 30 Double unders REST 2 MIN AMRAP 4 MIN 8 Power Snatches (95#/65#) 30 Double unders Intermediate & 55+ RX 65#/45# Beginner 45#/35# single unders SKILL: Knees 2 Elbow

2018 11 15

Thursday 11-15-18

By: Wes Piatt 0

FRIENDSGIVING TONIGHT! 4PM - 7PM CLASS SCHEDULE 5:30AM: OPEN 8:30AM: OPEN NOON: OPEN 4PM: CLOSED 5:15PM: CLOSED 6:30PM: CLOSED 10 Rounds 10 HSPUs 10 DL 3 Rope Climbs Intermediate & 55+RX 10 Rounds 5 HSPU's 10 DL 1 Rope Climb Beginner 10 Rounds 5 Ring rows 10 DL 1 rope…

2018 11 14

Coast Range CrossFit

Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY Coast Range CrossFit FREE!

New To CrossFit

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY Coast Range CrossFit FREE!

New To CrossFit

Experienced CrossFitter

Blog

Blog Search

Blog Search

Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY Coast Range CrossFit FREE!

New To CrossFit

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY Coast Range CrossFit FREE!

New To CrossFit

Experienced CrossFitter