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12.2 AMRAP 10 MIN 30 snatches (75#/45#) 30 snatches (135#/75#) 30 snatches (165#/100#) Max snatches (210#/120#) 55+ RX 12.2 AMRAP 10 MIN 30 snatches (45#/35#) 30 snatches (75#/55#) 30 snatches (100#/75#) Max snatches (120#/90#) ENDURANCE CLASS 6 x 500m / 2 min easy Row six 500 meter pieces. Row for…

2018 04 04

Wednesday 4-4-18

By: Wes Piatt 0

TEST Max UB Strict HSPU's *Scale with Kipping, or decreasing range of motion with skull mat. From there go to DB Z Press. Pick a weight you can get at least 8-10 reps. Must GO TO FAILURE! 55+ RX SAME Then... TEAMS of 2 AMRAP 22 MIN Row 1,000 M…

2018 04 03

If Your Poo Could Talk to You

By: Wes Piatt 0

Actually, your poop is telling you something! The shape, form, and color of your poop tells you a load about your overall health. Some things that can affect your poo are nutrition, stress, hydration, intolerances, and mood. Now, I know it can be a little awkward to examine your Number…

2018 04 03

Tuesday 4-3-18

By: Wes Piatt 0

AMRAP 7 MIN 10 DB Power Clean (50#/35#) 100 M Sprint 55+ RX AMRAP 7 MIN 10 DB Power Clean (35#/25#) 100 M Sprint Then... EMOM 10 MIN 1-5 reps of your GOAT. Pick a movement you really struggle with. We will spend about 3 minutes getting set up, then…

2018 04 02

Monday 4-2-18

By: Wes Piatt 0

TEST (10 Min Cap) 100 CTB Pull ups *Scale with kipping pull ups, then banded pull ups (be sure to note band used) 55+ RX 70 CTB pull ups for time Then... 21-15-9-15-21 (10 min Cap) Front Squat (135#/95#) Burpee Box Jump (24"/20) 55+ RX Front Squat (95#/65#) Burpee Box…

2018 04 01

Saturday 3-31-18

By: Wes Piatt 0

March Birthdays workout 3 Rounds [MARCH] 3 Power Snatches (155#/105#) [Kim Sullivan] 8 Muscle ups [Jess, Thomas, Martha] 10 FR Lunges (155#/105#) [Amber, KayRee] 11 Bar facing burpees [Art] 13 Kipping HSPU's [Mario] 18 ALT Pistols [Bria] 19 Deadlifts (155#/105#) [Steven] 25 Wall Balls (20#/14#) [David] 27 Box Jumps (24"/20")…

2018 03 30

Friday 3-30-18

By: Wes Piatt 0

5 Rounds 10 Kettlebell Swing (80#/62#) 50 Double under 10 Push Press (135#/95#) 55+ RX 5 Rounds 10 Kettlebell Swing (62#/44#) 50 Double under 10 Push Press (95#/65#) ENDURANCE CLASS ASSAULT BIKE TIME WATTS Rx WATTS scaled 2:00 200 150 1:00 250 200 1:00 300 225 1:00 350 275 1:00…

2018 03 29

Eyeballing Measurements

By: Wes Piatt 0

Easter is this weekend! That might mean more family gatherings and more chances to overeat. Even if you don't celebrate Easter, there is always another holiday or event around the corner. If you are trying stick to an individualized nutrition plan going out can be a very stressful thing especially…

2018 03 29

Thursday 3-29-18

By: Wes Piatt 0

"Cindy" AMRAP 20 5 pull ups 10 push ups 15 Air Squats 55+ RX Same workout ENDURANCE CLASS ROW "GOLF" 18 Rounds 1 minute work / 1 minute rest Men / Women >335 M / >295 M = Eagle >320 M / >280 M = Birdie >300 M / >265…

2018 03 28

Wednesday 3-28-18

By: Wes Piatt 0

FOR TIME 30 PC & Jerk (225#/155#) *EMOM 1 Rope Climb 55+ RX 30 PC & Jerks (155#/105#) EMOM 1 Rope Climb ENDURANCE CLASS Lactic Threshold test 4 rounds 4 min on 1 min off *Take bodyweight in KG and divide it by average wattage for your score. *Be sure…

2018 03 27

Coast Range CrossFit

A TRAINING EXPERIENCE LIKE NO OTHER

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY Coast Range CrossFit FREE!

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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