Friday, April 7th

We have started sending out a weekly email on Sundays that has additional Competition programming. The Competition programming is intended for people who want to compete in CrossFit as a sport AND have more than an hour to dedicate to a training program.

Here you will find additional training that will complement the“Competition” programming from the regular classes. The most important parts of training for that day will be what is programmed for the class with additional training added on. The additional training will include weightlifting, wods, track work, swimming and bodybuilding.

Two key things to please keep in mind are:
1) The scheduled group classes ALWAYS have priority over all of the equipment.
2) The gym is not guaranteed to remain open past the times listed on the schedule.

You can do the additional work during any class time as long as the class has everything they need. And you will need to fit the additional training within the current gym hours. You can come in during Foundations class times as well. (Remember there are row machines, squat racks and airdynes in the main facility which is open 24 hours)

This email list will be free to anyone who wants it. Just email coachtravis16@gmail.com with your name and email.

Performance is in red, Competition is in blue, Links are in green

A) Four sets of:
Back Squat x 6-8 reps  (start at 50% and build)
Rest 90 seconds
Push-Ups x Max Reps in 60 seconds
Rest 90 seconds

B) 7 Rounds of:
8 Dumbbell Push Press 50/35
3 Scaled Rope Climbs

(The Scaled Rope Climb starts from a standing position. Slowly lower yourself down to the floor and flat on your back. Then climb back to your feet and perform a Toes To Rope. We will be practicing rope climbs in class next week. The rope can be unforgiving on your shins so I recommend everyone buy these shin guards.)

A) Every 90 seconds, for 12 minutes (8 sets):
Squat Clean + Split Jerk x 3 reps at 70-80%

B) 4 sets of:
Back Squat x 6-8 reps
Start at 50% and build each set
rest 2-3 minutes 

C) 5 Rounds of:
10 Push Press 135/95
3 Strict Weighted Ring Pullups

(The barbell comes from the floor. The weight should be something you can do with no more than one break per set.  No Jerks. Scale to bar pull-ups and a band OR add weight to the pull-ups so that the 3 reps are TOUGH. We will be practicing rope climbs in class next week. The rope can be unforgiving on your shins so I recommend everyone buy these shin guards.)

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