Tuesday, August 22nd

  Beginning Monday, September 4th we will be making a few changes to the class schedule. We have been wanting to have a class that starts a little later than 6pm and also one that starts a little earlier than 5pm. But to do this we’d have to add two more classes each evening and we don’t believe we are in need of four hours of classes in the evening just yet.

  So after much debate, we have decided to move the evening classes ahead by 30 minutes and added one more class. The evening classes are now 3:30 Open Gym and 4:30, 5:30, 6:30 Class. We will ad more times to Thursday evening if the attendance picks up. Now there is the option to come a little earlier or a little later than before and the gym is open more in general. 

  Again, this will begin Monday September 4th.  HOWEVER, September 4th is Labor Day so there will be limited class times that day.  Thanks everybody!

A Century of Eclipse Watching, in Photos -Atlas Obscura

Brett Grayson: Breaking Barriers -CrossFit Journal

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

A) On the minute, for 10 minutes:
Hang Clean x 3 reps
(Power or squat clean is fine. If you have the range of motion go ahead and drop it LOW)

B) On the minute, for 30 minutes
Minute 1: Row
Minute 2: Assault Bike
Minute 3: Side Plank 30 sec each side
Minute 4: Front Rack Dumbell/Kettle Bell Carry
Minute 5: Rest 

A) On the minute, for 10 minutes:
Hang Squat Clean x 2 reps @70% + 3-5 Kipping Handstand Pushup

B) On the minute, for 30 minutes
Minute 1: Row
Minute 2: Assault Bike
Minute 3: Side Plank 30 sec each side
Minute 4: Front Rack Dumbell/Kettle Bell Carry
Minute 5: Rest 

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