Monthly Archives: Jul 2017

Tuesday, August 1st

There is an Excessive Heat Warning in effect from 2 pm Tuesday to 9 pm Friday night – issued by the National Weather Service. Temperatures in our areas are expected to reach 100+ for Wed – Fri. For safety reasons we have decided to cancel 4, 5...

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Monday, July 31st

Performance is in red, Competition is in blue, Optional Conditioning is in pink A) 4 sets of: Hang Power Clean x 5 reps Rest 60 seconds Front Squat x 5 reps Rest 60 seconds Single Leg Hip Bridge x 10 reps / leg Rest 60 seconds B) On the minute...

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Saturday, July 29th

Performance is in red, Competition is in blue, Links are in green A) Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – Dumbbell Death March x 16 steps Station 2 – Reverse Snow Angels x 20 reps (slow and controlled) B) Complete as many...

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Friday, July 28th

How Tattoos Might Affect Your Workout -NY Times Performance is in red, Competition is in blue, Links are in green A) Every 90 seconds, for 10 sets: Hang Power Snatch + Overhead Squat B) Each For Time At the 00:00 mark, complete: 15 Ring Rows 35...

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Thursday, July 27th

Performance and Competition are in red A) 3 sets of: Close Grip Bench Press x 10 reps rest 60 seconds  Split Squat x 10 reps rest 60 seconds  B) For time 21-15-9 Toes-to-Bars Thrusters 95/65 Scale the Toes-to-Bars to Hanging Leg or Knee Raises as...

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Wednesday, July 26th

Performance is in red, Competition is in blue, Links are in green A) 3 sets of: Hang Clean x 3-4 reps Rest 20 seconds Stationary Dips x 6-8 reps  Rest  90 seconds B) 3 sets of: Sumo Deadlift x 6-8 reps rest 20 seconds Hollow Hold x 15-30 seconds...

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Tuesday, July 25th

  5 Hacks To Stay Satisfied During A Calorie Deficit- Flex Fuel Performance is in red, Competition is in blue, Links are in green A) 5 sets of: 350 meter row  rest 90 seconds  B) 3 Rounds For Time 21 Bike or Row calories 18 Wall balls 20/14...

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Monday, July 22nd

  NEW SHIRTS! Pre order today! $20 each. Limited quantities, especially the Wisconsin shirts. Barbells vs Machines vs Everything Else -Starting Strength Performance is in red, Competition is in blue, Links are in green A) 5 sets of: Strict...

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