Author page: thorbeckes

Wednesday, May 31st

Class at 6am! My Relationship with Pain- Training Think Tank 5 Keys to Forming Any Habit -Zen Habits Performance is in red, Competition is in blue, Links are in green A) Every 45 seconds, for 8 sets: Sumo Deadlift x 5 reps  B) 30 minutes, Not for...

Read more

Tuesday, May 30th

10 Signs You’ve Found Your Perfect Lifting Partner -BarBend Performance is in red, Competition is in blue, Links are in green A) 4 sets of: 12 Strict banded pullups rest 30 seconds 16 Side plank dumbbell reverse fly 8 each arm rest 30...

Read more

Monday, May 29th

Classes at 8 and 9am today   Performance and competition are in red A) “Murph” For time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Squats 1 Mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was...

Read more

Saturday, May 27th

Memorial Day Schedule: 8am and 9am class Performance is in red, Competition is in blue A) Run Repeats 5 sets 3-min Run @80% 2-min Walk recovery B) 12 Minute AMRAP 45 Double Undes 6 Overhead Squats 45/35 3 Pullups 3 Dips A) Run Repeats 5 sets ...

Read more

Friday, May 26th

Shoulder Internal Rotation Flow To Get Better at Managing Your Time, Borrow a Training Strategy from Elite Athletes -NY Mag Performance is in red, Competition is in blue, Links are in green  A) 4 sets of: Hang Snatch x 5 reps Rest 45 seconds...

Read more

Thursday, May 25th

Yesterdays Whiteboard: Deadlift, Lunge Breathe: The Art of Wellness -CrossFit Journal Performance is in red, Competition is in blue, Links are in green A) On the minute, for 12 minutes: Minute 1: Assault bike 45-55 RPM Minute 2: 50 Single Unders...

Read more

Wednesday, May 24th

“Murph” Hero WODs are usually longer, harder, and heavier. More grueling than your average WOD. “Murph” is no exception. But “Murph” is also for everyone who wants to do it. As always, we have a scaling option...

Read more

Tuesday, May 23rd

“Murph”  Hero WODs are usually longer, harder, and heavier. More grueling than your average WOD. “Murph” is no exception. But “Murph” is also for everyone who wants to do it. As always, we have a scaling option...

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