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The best part of waking up is Coffee just before the WOD AMRAP 15 MIN 5 muscle ups 10 burpee box jump overs (24"/20") 20 ALT DB Snatches (50#/35#) INT / 55+ RX 2 Muscle ups 20" Burpee step overs 35#/25# BEGINNER 5 Strict pull ups…

2019 08 23

FRIDAY 8-23-19

By: Wes Piatt 0

"Isabel" For Time 30 Snatches (135#/95#) INT / 55+ RX 95#/65# BEGINNER HANG POWER SNATCH (35#/15#) then... 3 X 10 Double KB Front Rack reverse lunges (10 each leg) Strict pull ups or Tough Ring Rows *Can also do partner assisted strict pull ups

2019 08 22

THURSDAY 8-22-19

By: Wes Piatt 0

AMRAP 20 MIN 30 WALL BALLS (20#/14#) 20 TOES TO BAR 10 POWER CLEANS (185#/125#) INT / 55+ RX 14#/10# 135#/95# BEGINNER AMRAP 12 MIN 10#/6# SIT UPS 45#/35# HANG POWER CLEANS

2019 08 21

WEDNESDAY 8-21-19

By: Wes Piatt 0

GRANITE GAMES WOD #2 TEAMS of 3 12 minute AMRAP 6-9-12-15-18-ETC. *Chest-to-Bar Pull-ups *Dumbbell Front Squats (50lbs/35#) INT / 55+ RX 35#/25# Beginner Ring rows 25#/15# *** At the call of go, the first athlete will perform 6 6 Chest-to-Bar Pull-ups/Ring Rows then 6 Dumbbell Front…

2019 08 20

TUESDAY 8-20-19

By: Wes Piatt 0

A) "Linda" 10-9-8-7-6-5-4-3-2-1 Deadlift (1.5 BW) Bench Press (BW) Squat Clean (3/4 BW) B) OVER THE NEXT 24 HOURS EAT ONLY ONE INGREDIENT FOODS INT / 55+ RX Deadlift (1.25 BW) Bench Press (3/4 BW) Squat Clean (1/2 BW) BEGINNER Deadlift (95#/65#) Bench…

2019 08 19

MONDAY 8-19-19

By: Wes Piatt 0

Our staff goes through coaches development bi weekly where we cover everything from teaching, seeing & correcting faults, group management, demonstration, and presence and attitude. Here our coaches are going over an often overlooked piece of the hour long class... The whiteboard discussion. This is where the stimulus of the…

2019 08 18

SATURDAY 8-17-19

By: Wes Piatt 0

Come join us tonight, 5pm - 8pm at the Running Shop and Hops for our 6 year anniversary party! "Fight Gone Bad" 5 Rounds 1 min wall balls (20#/14#) 1 min Push Press (75#/55#) 1 min Box Jump (24"/20") 1 min SDHP (75#/55#) 1 min Row for calories 1 min…

2019 08 16

FRIDAY 8-16-19

By: Wes Piatt 0

For Time Run 1 mile THEN Full Romwod INT / 55+ RX SAME Beginner SAME

2019 08 15

THURSDAY 8-15-19

By: Wes Piatt 0

AMRAP 15 MIN 15 CTB pull ups 15 single arm DB hang C&J (each arm) [50#/35#] 15 box jump overs (30"/24") 15/12 calorie bike or 20/15 cal row [first come first serve] INT / 55+ RX 35#/25# Box Step overs (24"/20") Beginner Ring rows 25#/15# DB 20" Step overs 10/7…

2019 08 14

WEDNESDAY 8-14-19

By: Wes Piatt 0

*Retest from July 2nd "JT" 21-15-9 HSPU Ring Dip Push up INT / 55+ RX 15-12-9 HSPU (5"" RISER) BEGINNER 30 Sec HS hold each round *or pike on box hs hold Box Dips, Bench Dips, or feet assisted ring dips Knee push ups, or push ups on a barbell

2019 08 13

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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