2-4-6-8-10-12-14-16-18-20 BOX JUMP (24"/20") 20-18-16-14-12-10-8-6-4-2 PUSH PRESS (75#/55#)
2017 01 11
This weeks #WCW is a Coast Range "OG"!! Caroline Garcia. When and how did you get started with us? I wanted to start working out with Kenny. Our friend Tom told us about CRCF opening soon. Started the day you opened your doors. What's your favorite workout? Murph. Call me…
2017 01 11
2017 01 10
4 ROUNDS FOR TIME 21 CHEST TO BAR PULL UPS 15 WALL BALLS (30#/20#) 9 DEADLIFTS (315#/225#)
2017 01 09
What makes a good life? On day one of a Coast Range On Ramp, we close with a lecture on “What is Crossfit”, “What is Fitness”, and “What is Health”. One thing that we emphasize is continually eating healthy foods and coming to daily classes so that we can improve…
2017 01 09
EMOM 30 MIN MIN 1: RUSSIAN KBS (HEAVY!) MIN 2: RING PUSH UPS MIN 3: DB STEP UPS (24"/20") [55#/35#]
2017 01 08
"OPEN WORKOUT 16.2" AMRAP 4 MIN 25 TOES TO BAR 50 DOUBLE UNDERS 15 SQUAT CLEANS (135#/95#) AMRAP 4 MIN 25 TOES TO BAR 50 DOUBLE UNDERS 13 SQUAT CLEANS (185#/115#) AMRAP 4 MIN 25 TOES TO BAR 50 DOUBLE UNDERS 11 SQUAT CLEANS (225#/145#) AMRAP 4 MIN 25 TOES…
2017 01 06
Mark your calendars Coast Rangers. January 21st we are holding our 3rd annual holiday party at First Street Kitchen and Cocktails. If you haven't already, please RSVP to our Facebook event here https://www.facebook.com/events/238759526553774/
2017 01 05
3 ROUNDS 8 OH ALT Lunges (145#/100#) 9 Bar Muscle ups 10 Alternating Pistols Then... 5 SETS Assault Bike (for max calories) 40 Seconds max effort sprint 2:20 Seconds rest
2017 01 05
Hormonal balance is key to living a healthy life. The Circadian Clock above shows a snapshot of what our bodies should be secreting and at what times during the day. While it's definitely not all our hormones, these are the ones applicable to recovery and health from a fitness standpoint.…
2017 01 04