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Front Squat 3-3-3-3-3 *A new athlete, versus a veteran athlete should approach this differently. A new athlete should work up to a 3RM, eventually failing at 2 reps, as knowing your 3RM is important for developing more strength in the future. If you are a higher level athlete or know…

2018 03 06

Tuesday 3-6-18

By: Wes Piatt 0

"Isabel" (6 Min Cap) FOR TIME 30 Snatches (135#/95#) Masters RX (55+) "Isabel" (6 Min Cap) FOR TIME 30 Snatches (95#/65#) 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 perform a number…

2018 03 05

Monday 3-5-18

By: Wes Piatt 0

AMRAP 10 MIN LEFT ARM 2 Single arm KB Hang PC (70#/53#) 4 ALT Single arm KB FR lunge 6 Single arm KB push press 40 Double unders RIGHT ARM 2 Single arm KB Hang PC 4 ALT Single arm KB FR lunge 6 Single arm KB push press 40…

2018 03 04

Saturday 3-3-18

By: Wes Piatt 0

Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men use 50-lb. dumbbells, Women use 35-lb. dumbbells 55+ RX Men use 35-lb. dumbbells, Women use 20-lb. dumbbells Scaled Men use 35-lb. dumbbells,Women use 20-lb. stepping burpees allowed Scaled 55+ Men use 20-lb. dumbbells,Women use 10-lb. burpee over empty barbell, stepping…

2018 03 02

Friday 3-2-18

By: Wes Piatt 0

FRIDAY NIGHT LIGHTS, TONIGHT 5PM TO 7PM!!! IF YOU CAN COME HELP JUDGE THAT WOULD BE AWESOME! Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men use 50-lb. dumbbells, Women use 35-lb. dumbbells 55+ RX Men use 35-lb. dumbbells, Women use 20-lb. dumbbells Scaled Men use 35-lb. dumbbells,Women use…

2018 03 01

Thursday 3-1-18

By: Wes Piatt 0

OPEN ANNOUNCEMENT *Come join us tonight at 5pm for the live open announcement!!! 3 Rounds for max reps 45 sec: Max Sit ups Rest 15 seconds 45 sec: Max Calorie Row Rest 15 seconds 45 sec: Max Burpees Rest 15 seconds 45 sec: Max KB Swings (70#/53#) Rest 15 Seconds 55+…

2018 02 28

Wednesday 2-28-18

By: Wes Piatt 0

"Kelly" 5 Rounds 400 m Run 30 Box Jumps (24"/20") 30 Wall Balls (20#/14#) 55+ RX 5 Rounds 300 M Run 20 box jumps w/ step down (24"/20") 20 Wall Balls (14#/10#) ENDURANCE CLASS Tabata (12 MIN) 20 sec max cal bike 10 sec rest 20 sec max DB Thrusters…

2018 02 27

Tuesday 2-27-18

By: Wes Piatt 0

AMRAP 14 MIN 10 Strict HSPU's 20 Alternating Pistol 5 Ring Muscle Up 55+ RX AMRAP 14 MIN 10 push press (95#/65#) 14 alternating pistols 5 Ring dips ENDURANCE CLASS AMRAP 20 MIN Row 500 meters 50 Air Squats Row 200 Meters 20 Push ups

2018 02 26

Monday 2-26-18

By: Wes Piatt 0

AMRAP 12 MIN 5 Power cleans (155#/105#) 10 Kipping CTB Pull ups (no butterfly) 15 Box Jump Overs (24"/20") *I believe that once you attain a skill, you should never loose it. While many still may be working towards a kipping pull up, for those of us who have surpassed…

2018 02 25

Saturday 2-24-18

By: Wes Piatt 0

Workout 18.1 RX Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks (50#/35#) 14/12-cal. row 55+ Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks (35#/20#) 14/12-cal. row ENDURANCE WOD EMOM 18…

2018 02 23

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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