Friday, September 1st

Happy birthday Sara and Blair!

Labor Day Schedule: 8am/9am/10-12 Open Gym/12pm

Beginning Tuesday, September 5th 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 Tuesday, September 5th

38 Things You’ll Hopefully Learn from Weightlifting- Catalyst Athletics

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

A) Every 90 seconds, for 12 minutes (4 sets):
Station 1: 2 Hang Power Clean + 1 Jerk
Station 2: Russian Swing x 10 reps

B) Every 5 minutes, for 15 minutes (3 sets):
3 rounds
10 Dumbbell snatch 35/20
3 Strict banded chest to bar pullups

A) Every 2 minutes, for 12 minutes (6 sets):
Set 1: 3 reps @ 60%
Set 2: 2 reps @ 70%
Set 3: 1 rep @ 80%
Set 4: 1 rep @ 90%
Set 5: 1 rep @ 95%
Set 6:  1 rep @ 95+%

B) Every 5 minutes, for 15 minutes (3 sets):
3 rounds
10 Dumbbell snatch 50/35
3/2 Bar muscle-ups

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