Author page: thorbeckes

Thursday, November 9th

Performance and Competition are in red A) 5 Minute AMRAP  27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 5 Minutes 5 Minute AMRAP  27/21 Calorie Row 21 Power Cleans (115/75) 15 Burpee Box Jump Overs (24/20) Rest...

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Wednesday, November 8th

Overweight? You Need to Read This -CrossFit Journal Performance is in red, Competition is in blue, Links are in green A) 15 minutes of Rowing Every 400 meters, get off the rower and perform Strict Handstand Pushups* and 8 Split Squats per leg...

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Tuesday, November 7th

Performance is in red, Competition is in blue, Links are in green A) On the minute, for 18 minutes: Even: 2 Power Snatches Odd: 100 ft Waiters Walk (Left arm down, Right arm back) B) 4 Rounds: 15 Power Snatches (75/55) 30 Double Unders 200 Meter...

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Monday, November 6th

Teens classes begin today! Consistency Breeds Progress- Flex Fuel Life Restorative Modalities for Weightlifters -Catalyst Athletics\ Don’t Choke the Bar to Death- Catalyst Athletics Performance is in red, Competition is in blue, Links are in...

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Saturday, November 4th

  Performance is in red, Competition is in blue, Links are in green A) 4 sets of: Back Squat x 5 reps rest 2 minutes Work to a tough set of 5 B) 5 Rounds: Every 4 minutes: 400 Meter Run 1 Round of “DT” 115/80 Score is your slowest round “DT”...

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Friday, November 3rd

Restorative Modalities for Weightlifters -Catalyst Athletics Performance is in red, Competition is in blue, Links are in green A) 4 sets of: Hang Snatch x 4 reps Rest 45 seconds  Single-Arm Dumbbell Row x 8-10 reps each arm  Rest 45 seconds Bent...

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Thursday, November 2nd

Losing Body Fat or Gaining Muscle Mass? Starting Strength Performance and Competition are in red A) Every 2 minutes, for 6 sets of: Deadlift x 3 reps Short rest Lateral Medicine Ball Throw x 3 heavy & hard repetitions with 20/14 after each...

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Wednesday, November 1st

The Role the Brain Plays in Muscle Fatigue -A Health Blog Performance is in red, Competition is in blue, Links are in green A) 25 minutes of Rowing Every 400 meters, get off the rower and perform 1-3 Bar Muscle Ups and 35 Double Unders...

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