Wednesday, March 29th

  Starting next week we will be sending out a weekly email on Sundays that will have additional Competition programming. The Competition programming is intended for people who want to compete in CrossFit as a sport AND have more than an hour to dedicate to a training program. 

   Here you will find additional training that will complement the“Competition” programming from the regular classes. The most important parts of training for that day will be what is programmed for the class with additional training added on. The additional training will include weightlifting, wods, track work, swimming and bodybuilding.

   Two key things to please keep in mind are:
1) The scheduled group classes ALWAYS have priority over all of the equipment.
2) The gym will not remain open past the times listed on the schedule.

You can do the additional work during any class time as long as the class has everything they need. And you will need to fit the additional training within the current gym hours. You can come in during Foundations class times as well. (Remember there are row machines, squat racks and airdynes in the main facility which is open 24 hours)

This email list will be free to anyone who wants it. Just email with your name and email.


A) Every 2 minutes, for 16 minutes (4 sets of each):
Station 1: 30 Meter Front Rack Walking Lunge with Dumbbells  or Kettlebells
Station 2: 10-15 Toes To Bar

(Lunge from the turf to the platforms. Do your best to get your toes to the bar. Even if its 10 sets of 1 rep)

B) 5-8 Rounds For Time
Run 400 meters
Row 400 meters


A) Every 2 minutes, for 16 minutes (4 sets of each):
Station 1: Back Rack Bulgarian Split Squat x 6-8 reps each leg
Station 2: 1 Skin The Cat + 1 Toes To Rings + 1 Pullup + Max Rep Muscle Up

(Use a spotter so you get at least one muscle up. If you get one MU or less feel free to hit the complex again.  If your not comfortable on the rings then do 8 kips mixing in toes to rings or knees to chest.)

B) 5-8 Rounds For Time
Run 400 meters
21 American Swings 53/35
12 Pullups

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