Thursday, August 24th

  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!

 

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

A) Every 90 seconds, for 15 minutes (10 sets):
Squat Clean + Front Squat 

B) For Time
Row 4000 meters

A) Every 90 seconds, for 15 minutes (10 sets):
Squat Clean + Front Squat 
Build over the sets making at least 3 attempts over 85% of 1 rep max Clean

B) 3 sets of:
Clean High Pull x 2-3 reps at 85% of your heaviest load from “A”
rest 2 minutes 
(drop each rep and reset)

C) Complete 
15-12-9-6-3
Unbroken Romanian Deadlift @ 85% of “B”
Straight Bar Bicep Curl 45/30

 

 

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