Author page: thorbeckes

Monday, May 30th

  “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 killed in Afghanistan June 28th, 2005. This workout was one of...

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Friday, May 26th

The gym will be closed Saturday, May 27th. Classes will be normal on Monday. Performance is in red, Competition is in blue A1) 3 sets of: Box Squat Set 1: 5 reps Set 2: 5 reps Set 3: Max Reps (Add 5-10 lbs from last weeks weight. If you got 10...

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Thursday, May 25th

Saturday, May 27 the gym will be closed. Classes as normal on Monday Performance and competition are in red A) Every 3 minutes, for 15 minutes (5 sets): Seated Shoulder Press x 6-8 reps @ 2111 Use the time between sets to stretch calves and hip...

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Wednesday, May 24th

The gym will be closed Saturday, May 28th. Classes will be normal on Monday. Performance is in red, Competition is in blue, Links are in green A) Every 2 1/2 minutes, for 5 sets: Tempo Close Dumbbell Bench Press 32X1 (if you have dips, you may do...

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Tuesday, May 23rd

Noah Ohlsen’s 380 lb. Snatch Balance- CrossFit A) 4 sets Behind the Neck Snatch Grip Press + 5 Overhead Squats Rest 60 seconds  Single Leg Romanian Deadlift x 8 reps each leg  (weight with KB)  Rest 30 seconds between legs Rest 60 seconds...

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Monday, May 22nd

  Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) 3 sets of: Front Squat Set 1: 5 reps Set 2: 5 reps Set 3: Max Reps Rest 45 seconds A2) Barbell Whipers x 20 reps  Rest 60 seconds (as always...

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Saturday, May 20th

The gym will open at 7am and close at 10am so plan accordingly! Thanks! The gym will be closed Saturday, May 27th. Classes will be normal on Monday, may 29th. Performance is in red, Competition is in blue |A) 5 minute AMRAP Single Arm Farmers...

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Friday, May 20th

The gym will be closed Saturday, May 27th. Classes will be normal on Monday, May 28th. Performance is in red, Competition is in blue, Links are in green, A1) 3 sets of: Box Squat Set 1: 5 reps Set 2: 5 reps Set 3: Max Reps (Add 5-10 lbs from last...

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