Author page: thorbeckes

Saturday, August 5th

  Sprint O Course- Stephen Angove  Performance is in red, Competition is in blue, Links are in green A) 5 sets of: Pause Overhead Squat x 5 reps @22X1 tempo (2 sec down, 2 sec in bottom, Xplode up) Rest 60 seconds Banded Strict Chest to Bar...

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Friday, August 4th

There WILL be 4pm and 5pm classes today Performance is in red, Competition is in blue, Links are in green A) 3 sets of: Front Squat x 2.2.2.2.2 clusters Rest 15 seconds between clusters and rest 2 1/2 minutes between sets B) 4 sets of: 400 Meter...

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Thursday, August 3rd

Cyclocross Announced as CrossFit Games Event -Facebook Performance and Competition are in red, Links are in green A) 3 sets of: Close Grip Bench Press x 8 reps rest 60 seconds  Split Squat x 8 reps rest 60 seconds Heavier/better than last week...

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Wednesday, August 2nd

There is an Excessive Heat Warning in effect from 2 pm Tuesday to 9 pm Friday night – issued by the National Weather Service. Temperatures in our areas are expected to reach 100+ for Wed – Fri. For safety reasons we have decided to cancel 4, 5...

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Tuesday, August 1st

There is an Excessive Heat Warning in effect from 2 pm Tuesday to 9 pm Friday night – issued by the National Weather Service. Temperatures in our areas are expected to reach 100+ for Wed – Fri. For safety reasons we have decided to cancel 4, 5...

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Saturday, July 29th

Performance is in red, Competition is in blue, Links are in green A) Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – Dumbbell Death March x 16 steps Station 2 – Reverse Snow Angels x 20 reps (slow and controlled) B) Complete as many...

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Friday, July 28th

How Tattoos Might Affect Your Workout -NY Times Performance is in red, Competition is in blue, Links are in green A) Every 90 seconds, for 10 sets: Hang Power Snatch + Overhead Squat B) Each For Time At the 00:00 mark, complete: 15 Ring Rows 35...

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Thursday, July 27th

Performance and Competition are in red A) 3 sets of: Close Grip Bench Press x 10 reps rest 60 seconds  Split Squat x 10 reps rest 60 seconds  B) For time 21-15-9 Toes-to-Bars Thrusters 95/65 Scale the Toes-to-Bars to Hanging Leg or Knee Raises as...

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2020 Borst Ave., Unit 2 Centralia, WA 98531