Tuesday, August 29th

 

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) 3-4 sets of:
Hang Power Clean x 5 reps
Rest 45 seconds
60 seconds of Jump Rope
Rest 45 seconds
Side Plank Kettlebell Hold x 30 seconds each side
Rest 45 seconds

B) Complete
Run 800 meters

Then…

On the minute, for 3 minutes:
Assault Bike 8/6 calories

Rest 2 minutes

On the minute for 3 minutes:
Assault Bike 10/7 Calories

 Rest 2 minutes

On the minute, for 3 minutes:
Assault Bike 12/8 calories

If your on an Airdyne add 4 calories to each set

A) 4-5 sets of:
Hang Squat Clean  x 1.1.1 at  75-85% 1RM Hang Squat Clean

 Drop each rep and rest up to 20 seconds between Clusters and rest 2 minutes between sets.

B) Complete
Run 800 meters

Then…

On the minute, for 3 minutes:
6 Box facing burpee box jump overs

Rest 2 minutes

On the minute for 3 minutes:
7 Box Facing Burpee box jump overs

 Rest 2 minutes

On the minute, for 3 minutes:
8 Box facing burpee box jump overs 

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