Wednesday, August 2nd

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, and 6pm class Wednesday through Friday. 
We are also putting a plan in place to get more air circulation through out the gym.
Sorry for the inconvenience. 

Stephen Angove, CrossFit Games Athlete- Lewis Talk

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

A) On the minute, for 30 minutes
Minute 1: Row
Minute 2: Assault Bike
Minute 3: Dumbbell Front Rack Carry 50/35
Minute 4: Jump rope 
Minute 5: L Sit x 15-20 seconds accumulated.

Hold a moderate pace throughout. Do singles and move around on the jump rope, like a boxer. The L sit can be performed from dip bars, using two Kettle bells or on the Parallettes. If you use the dip bars then place a box under your feet. Scale as needed with bent knees or with one leg at a time. 

B) For Time
50-40-30-20-10
Double unders
After each set perform 8 strict pull-ups 
(10 attempts on each set of double unders or 3 times as many singles)

A) On the minute, for 30 minutes
Minute 1: Row
Minute 2: Assault Bike
Minute 3: Dumbbell Front Rack Carry 50/35
Minute 4: Jump rope
Minute 5: L Sit x 15-20 seconds accumulated.

Hold a moderate pace throughout. Do singles and move around on the jump rope, like a boxer. L sit can be performed from dip bars, using two Kettle bells or on the Parallettes. If you use the dip bars then place a box under your feet. Scale as needed with bent knees or with one leg at a time. 

B) For Time
50-40-30-20-10
Unbroken double unders
After each set perform 8 strict pull-ups 

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