Author page: thorbeckes

Tuesday, April 7th

Performance is in red, Competition is in blue A) Five sets of: Deadlift x 6-8 reps Rest 45 seconds Kettle Bell swing x 25 reps (53/35) Rest 45 seconds Powell Raise x 8 reps each arm Rest 45 seconds B) 7 min AMRAP -Burpees A) Every 2 minutes, for...

Read more

Monday, April 6th

If you have been following Performance for a significant amount of time and you want more exposure to the olympic lifts with the ultimate goal of competing in CrossFit, now is a good time to transition to the Competition programming. Otherwise...

Read more

Saturday, April 4th

Performance and Competition are in red “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 135/95 lb. Power Cleans x 3 reps Push-Ups x 6 reps Air Squats x 9 reps Repeat for a total of five sets...

Read more

Friday, April 3rd

A) Four sets of: Deadlift x 6-8 reps  Rest 45 seconds Seated Dumbbell Shoulder Press x 6-8 reps  Rest 45 seconds Split Squat x 5 reps/leg @3010 Rest 45 seconds B) For time: 1000 Meter Row 60 Kettlebell Swings 30 Push-Ups (chest to floor) 600...

Read more

Thursday, April 2nd

  New Active Recovery class Thursdays at 6pm starting today! Four sets of: A) Push-Ups x Max Reps  (Record your best set) *Chest to floor Rest 45 seconds Dumbbell/Kettlebell  Walking Lunges x 10 steps each leg Rest 45 seconds Plank from...

Read more

Wednesday, April 1st

Remember to record all your work in the comments section of the blog! Performance and fitness are in red, Accessory work is in orange WOD: 3 Rounds for max reps/cals (1 score, total reps) 2 Minutes of Rowing for calories Rest 60 seconds Complete...

Read more

Tuesday, March 31st

A) 5 sets of: Close Grip Bench Press (hands 15″ apart) x5 reps @ 20X1 Rest 60 seconds Ring Rows x 8 reps @ 2111 (2 sec down, 1 sec in the bottom, 1 sec up, 1 sec at top) Rest 60 seconds Plank x 45 seconds B) 3 rounds of… In three...

Read more

Monday, March 30th

After five long weeks, the OPEN is finally over! Everyone did an amazing job and we had a record number of people participate. We would like to thank everyone for coming out to participate and cheer! The next couple of weeks will be testing...

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