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Deadlift 5-5-3-3-1-1-1 *In between each set hold the following: 1 min forearm plank 1 min plank hand at side (30 sec each side) 1 min birddog plank (30 sec each side) INT / 55+ RX SAME Beginner Work up to a 1RM *Hold a 1 min plank on forearms in…

2019 04 18

Thursday 4-18-19

By: Wes Piatt 0

AMRAP 8 MIN 10 Wall Balls (20#/14#) 50 Double unders REST 2 MIN AMRAP 8 MIN 10 Wall Balls (20#/14#) 10/7 Cal Bike INT / 55+RX AMRAP 8 MIN 10 Wall Balls (14#/10#) 50 Double unders REST 2 MIN AMRAP 8 MIN 10 Wall Balls (14#/10#) 10/7 Cal Bike BEGINNER…

2019 04 17

Wednesday 4-17-19

By: Wes Piatt 0

Diane 21-15-9 Deadlift (225#/155#) Handstand push-ups INT / 55+ RX DIANE Beginner 21-15-9 Deadlift 95#/65# HR Push ups Have you hear the new Coast Range Podcast on how to create the "perfect day"? Click HERE to listen and leave us a 5 star review and comment to help us get out there to the…

2019 04 16

Tuesday 4-16-19

By: Wes Piatt 0

AMRAP 24 MIN 800m Run 50 burpees 40 KB Swings (53#/35#) 30 Box Jumps (24"/20") 20 strict ring dips 10 bar muscle ups Intermediate / 55+ RX AMRAP 24 MIN 800m Run 50 burpees 40 KB Swings (44#/26#) 30 step ups [15 each leg] (24"/20") 20 strict ring dips 10…

2019 04 15

Monday 4-15-19

By: Wes Piatt 0

"Tax Day" 4 Rounds 15 DB Hang squat clean thrusters (50#/35#) 19 Strict Pull ups Intermediate / 55+ RX 4 Rounds 15 DB Hang squat clean thruster (35#/25#) 19 strict pull ups Beginner 4 Rounds 15 Hang power cleans (light) 19 Ring Rows

2019 04 15

Saturday 4-13-19

By: Wes Piatt 0

"Champion" For Becky Conzelman Survived by her Husband Jim, her two children Kylie and Tyler, and her parents Mike and Bev. 2 Rounds 25 HSPUs 20 Deadlifts (135#/95#) 15 OHS (135#/95#) 10 burpee box jump overs (24"/20") 800m Run Intermediate / 55+ RX 2 Rounds 25 push press (95#/65#) 20…

2019 04 12

Friday 4-12-19

By: Wes Piatt 0

4 Rounds 1 min max calorie row 1 min max DB Box Step ups (50#/35#) 1 min max calorie Bike REST 1 MIN Intermediate / 55+ RX 35#/25# Beginner step overs with no weight

2019 04 11

Thursday 4-11-19

By: Wes Piatt 0

Buy in: Run 1 mile Then... 3 Rounds 10 strict Ring Dips 20 single arm KB Thrusters (10 each arm) (53#/35#) Intermediate / 55+ RX 3 Rounds 7 strict Ring dips 20 single arm KB thrusters (10 each arm) (35#/26#) Beginner 3 rounds 7 push ups or knee push ups…

2019 04 10

Wednesday 4-10-19

By: Wes Piatt 0

Find a Max (10 minutes) 12 DL + 9 Hang power Cleans + 6 Shoulder to overhead *Once the bar leaves the floor it must be touch and go on the DL's, unbroken on the HPC, and can not come down until 6 shoulder to OH has been completed. Failing…

2019 04 09

Tuesday 4-9-19

By: Wes Piatt 0

Angie For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats Intermediate / 55+ RX For time 70 pull ups 70 push ups 70 sit ups 70 air squats Beginners For time 50 jumping pull ups 50 knee push ups 50 sit ups 50 air squats

2019 04 08

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A TRAINING EXPERIENCE LIKE NO OTHER

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New To CrossFit

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY Coast Range CrossFit FREE!

New To CrossFit

Experienced CrossFitter