Author page: thorbeckes

Monday, November 24th

Box Brief: Thanksgiving 7am and 9am class. No afternoon classes.   Register for the Oregon Winter Games today! Fitness is in red, Performance is in blue, Accessory Work is in orange. Optional Conditioning is in pink Strength: A)Every 2 minutes...

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Friday, November 21st

Box Brief: Thanksgiving 7am and 9am class. Bring a friend! Performance is in red, Competition is in blue, Accessory work is in orange. Strength: A) Every 2 minutes, for 12 minutes (6 sets): Back squat x 1 rep – build to a 1RM – film and post if...

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Thursday, November 20th

Box Brief: Thanksgiving 7am and 9am class. Bring a friend! Performance is in red, Competition is in blue, Accessory work is in orange. Strength: On the minute for 15 minutes (5 sets):  Minute 1: 30 seconds of sled pushes, Add 50# for men, 25# for...

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Wednesday, November 19th

Box Brief: Thanksgiving 7am and 9am class. No afternoon classes.   Save the date! Thorbeckes CrossFit Holiday Party Dec. 20th! Performance is in red, Competition is in blue, Accessory Work is in orange. Strength: A) On the minute, for 8 minutes...

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Tuesday, November 18th

Performance is in red, Competition is in blue, Accessory work is in orange. Strength: A) On the minute, for 14 minutes: Even – Box jump (step down)  x3 – for height  Odd – 30 second chin-over bar hold B) Every 2 minutes, for 10 minutes (5 sets)...

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Monday, November 17th

Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink. Strength: A) Every 3 minutes, for 12 minutes (4 sets):  Back squat x 8 reps (Go heavier than the sets of 12 from last week) B) Every 2...

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Friday, November 14th

Performance is in red, Competition is in blue, Accessory Work is in Orange Strength: A) Every 2 minutes, for 8 minutes (4 sets): Deadlift x 3 reps– (build from 80% of your 1 RM. Work to a maximal set of 3)  B) On the minute, for 10 minute (5 sets...

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Thursday, November 13th

If you have trained Monday – Wednesday, take today as a rest day Performance and Competition are in red Strength: On the minute, for 9 minutes (3 sets) Minute 1:  Toes To Bar x 10-15 resp Minute 2: Weighted Plank x 30-50 seconds Minute 3...

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