Monthly Archives: Nov 2014

Monday, December 1st

Performance is in red, Competition is in blue, Accessory work is in orange Strength: A) Every 90 seconds, for 6 minutes (4 sets): Goblet squats x 10-15 reps B) Every 90 seconds, for 6 minutes (4 sets): Seated Dumbbell press x 10-12 reps C)Every 3...

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Friday, November 28th

Performance is in red, Competition is in blue, Accessory Work is in orange,  Strength: A) Every 2 minutes, for 6 minutes: Good Morning × 10 reps  B) Every 2 minutes, for 6 minutes: Romanian deadlift – 12 reps, 10 reps, 8 reps WOD 1: For time...

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Wednesday, November 26th

Box Brief: Thanksgiving 7am and 9am class. No afternoon classes Performance is in red, Competition is in blue, Accessory work is in orange Strength: A) On the minute, for 8 minutes (4 sets each leg): Bulgarian Split Squat x 4-6 reps – load with...

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Tuesday, November 25th

Box brief: Thanks giving class 7am and 9am. No afternoon classes. Performance is in red, Competition is in blue,  Accessory work is in orange Strength: A) On the minute, for 5 minutes: Scapula pullup x4-6 reps – hold scaps together 3 seconds...

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Monday, November 24th

Box Brief: Thanksgiving 7am and 9am class. No afternoon classes.   Register for the Oregon Winter Games today! Fitness is in red, Performance is in blue, Accessory Work is in orange. Optional Conditioning is in pink Strength: A)Every 2 minutes...

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Friday, November 21st

Box Brief: Thanksgiving 7am and 9am class. Bring a friend! Performance is in red, Competition is in blue, Accessory work is in orange. Strength: A) Every 2 minutes, for 12 minutes (6 sets): Back squat x 1 rep – build to a 1RM – film and post if...

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Thursday, November 20th

Box Brief: Thanksgiving 7am and 9am class. Bring a friend! Performance is in red, Competition is in blue, Accessory work is in orange. Strength: On the minute for 15 minutes (5 sets):  Minute 1: 30 seconds of sled pushes, Add 50# for men, 25# for...

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Wednesday, November 19th

Box Brief: Thanksgiving 7am and 9am class. No afternoon classes.   Save the date! Thorbeckes CrossFit Holiday Party Dec. 20th! Performance is in red, Competition is in blue, Accessory Work is in orange. Strength: A) On the minute, for 8 minutes...

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Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531