Wednesday, August 23rd

  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!

6 Elite Strength Athletes Share Their Best Hotel Workouts -BarBend

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

A) On the minute, for 12 minutes:
Hang Power Snatch x 2 rep 

Start light and build

B) 3-4 sets of:
8 Pul-ups
3 Thrusters 95/65 
5 Pul-ups
5 Thrusters 95/65
3 Pul-ups
8 Thrusters 95/65

Rest 5 minutes between sets

A) On the minute, for 12 minutes:

Power Snatch x 1 rep 

Start light and build

B) 3-4 sets of:
8 Chest to bar pul-ups
3 Thrusters 95/65 
5 Chest to bar pul-ups
5 Thrusters 95/65
3 Chest to bar pul-ups
8 Thrusters 95/65

Rest 5 minutes between sets

Sprint this at 95%+ effort

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