WORKOUT OF THE DAY

Tuesday, October 17th

The dunk tank will be at the gym Wednesday, October 25th. The hours of operation are 5am to 7pm but you must reserve your spot by signing up in the gym. I strongly encourage everyone to take...

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Monday October 16th

The dunk tank will be at the gym Wednesday, October 25th. The hours of operation are 5am to 7pm but you must reserve your spot by signing up in the gym. I strongly encourage everyone to take...

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Saturday, October 14th

  9 easy ways to incorporate movement into your day- Flex Fuel Life Performance and Competition are in red, Links are in green A) In teams of 3, alternate whole rounds to complete 7 rounds...

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Friday, October 13th

8 of the Fittest Women on Earth Share Exactly What They Eat Every Day -Women’s Health Performance is in red, Competition is in blue, Links are in green A) On the minute, for 12 minutes: Minute 1...

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Thursday, October 12th

A Guy Balances an Erg on His Chin -MBS CrossFit (video) Performance and Competition are in red, Links are in green A) 30 minute AMRAP 30/21 Calorie Row 7 Power Cleans 185/115 2 Rope Climbs The...

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Wednesday, October 11th

The Clean: Don’t Just Fall Down, Turn It Over- Catalyst Athletics Performance and Competition are in red A) Not For Time 2 rounds of: 50 Double unders 16 Push-ups  8 Assault calories Then, 2...

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Tuesday, October 10th

Happy birthday Rynea!   Death, Divorce, and Double-Unders -CrossFit Journal (video) Performance is in red, Competition is in blue, Links are in green A) Four sets of: Front Squat x 8-10 reps...

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Monday, October 9th

Using low Damper setting to improve leg drive and timing For Your Brain’s Sake, Keep Moving -NY Times Performance is in red, Competition is in blue, Links are in green A) Every 45 seconds, for 3...

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Saturday, October 7th

Performance is in red, Competition is in blue, Links are in green A) On the minute, for 4 minutes:  2 Tall Cleans B) On the minute, for 4 minute: 2 High Hang Squat Cleans C) On the minute, for 4...

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Friday, October 6th

Performance is in red, Competition is in blue, Links are in green A) On the minute, for 15 minutes; Minute 1: Snatch grip behind the neck press x 3-4 reps Minute 2: Single arm dumbbell row x 6-8...

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Thursday, October 5th

Laurie Roth’s Doctors: “Keep Doing What You’re Doing” CrossFit Journal (video)   Performance and Competition are in red, Links are in green A) 6 sets of: Row 500 meters rest 3 minutes All...

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Wednesday, October 4th

Happy Birthday Kari! Managing Your Expectations: How to Set Yourself Up for Success -Girls Gone Strong Performance is in red, Competition is in blue, Links are in green A) Every 30 seconds, for 3...

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Tuesday, October 3rd

5 Ways to Get Better at Weightlifting without Training- Catalyst Athletics Performance is in red, Competition is in blue, Links are in green A) On the minute, for 15 minutes: At a casual pace...

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Monday, October 2nd

The Science Behind a Great Cup of Coffee -Smithsonian Performance is in red, Competition is in blue, Links are in green A) Three sets of: Hang Power Clean x 5 reps  Rest 45 seconds Lateral Box...

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2020 Borst Ave., Unit 2 Centralia, WA 98531