Author page: thorbeckes

Friday, February 17th

12 Great Exercises to Warm Up and Activate Your Glutes -BarBend Rick’s Putting the “Hamner” Down -CrossFit Performance is in red, Competition is in blue, Links are in green A) 3 sets of: Barbell Split Squat x 12 reps each leg...

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Thursday, February 16th

Performance and Competition are in red A) On the minute, for 21 minutes: Minute 1: Row Minute 2: Jump Rope Minute 3: Assault Bike Keep this easy B) 3 sets of: Deadlift x 10-15 reps with a one second pause at the top around 60% of 1 rep max rest...

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Wednesday, February 15th

Road to the Arnold: Hafthor Björnsson- Rogue Fitness Performance is in red, Competition is in blue, Links are in green A) 3 sets of: Push Press x 5 reps      Rest 60 seconds Supinated-Grip Bent-Over Barbell Row x 8 reps  Rest 60 seconds Plank...

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Tuesday February 14th

CRASH-Bs: The High and Hell of Indoor Rowing – Sports Illusrated Performance is in red, Competition is in blue A) Work up to a Power Snatch slightly heavier than what you’ll use in the workout. B) 7 Rounds of: 3 Minute AMRAP 3 Power...

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Monday, February 13th

Back Pain and Butt Winks: A Better Squat -The Low Back Fix Training and Discipline- Starting Strength Performance is in red, Competition is in blue, Links are in green A) 2 sets of: Back Squat x 10 reps rest 90 seconds B) 2 sets of: Front Squat x...

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Saturday, February 11th

Performance is in red, Competition is in blue Every 90 seconds, for 18 minutes (4 sets): Station 1 – Romanian Deadlift x 8 reps Station 2 – GHD Hip Extension x 10-12 reps Station 3 – Ring Rows x 10 B) For Time: 9-7-5-3-1 Power Cleans 155/105...

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Friday, February 10th

The CrossFit Open There has been a lot of buzz around the CrossFit Open. Were counting down the days, posting promotional videos, and encouraging you to get in on the action. Still, you may ask, “What’s in it for me? Why should I sign...

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Thursday, February 9th

Performance is in red, Competition is in blue Every 90 seconds, for 18 minutes (4 sets): Station 1 – Deadlift x 8 reps  Station 2 – Lateral Med Ball Throw x 6 reps each side Station 3 – Weighted Plank x 45-60 seconds  B) Tabata 8 Rounds for max...

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