Author page: thorbeckes

Monday, June 6th

Stop Working Out So Much on Your “Rest Days” -Lifehacker Post-Workout Nutrition: What, When, and How Much? -CrossFit NYC A1) 3 sets of: Front Squat Set 1: 5 reps Set 2: 5 reps Set 3: Max Reps Rest 60 seconds A2) 3 sets of: Hollow hold...

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Friday, June 3rd

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 reps or less on your max rep set, add 5 lbs. If you go over 10 reps, add

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Thursday, June 2nd

Performance and Competition are in red A) Every 5 minutes, for 30 minutes (6 sets): Row 500 Meters 5 Hang Power Cleans 135/95 10 Burpees Over the Barbell B) Five sets of: 45 seconds of Front-Leaning Rest on Rings Rest 15 seconds 45 seconds of...

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Wednesday, June 1st

Barbell Safety Tips -WODprep High School Junior Completes 7,000 Pull-Ups in One Day -Washington Post 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...

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Tuesday, May 31st

Performance is in red, Competition is in blue A1) 3 sets of: Front Squat Set 1: 5 reps Set 2: 5 reps Set 3: Max Reps Rest 60 seconds A2) 3 sets of:  Power Clean + 3 Push Press Rest 60 seconds Alternate A1 and A2 If you got over 10 reps or over on...

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