Author page: thorbeckes

Tuesday, July 14th

Next week starting Monday the 20th there will be no 6am classes on monday or wednesday, and no 9:30am classes on Sunday. Also, the 9am classes will be open gym. There will be someone on site to answer your question, but there will be a posted...

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Monday, July 13th

This week we will be doing more testing before starting our next cycle. So there won’t be a ton of work so we can give 100% on the tests. Use the extra time in class to work on flexibility in your problem areas. A) 3 sets of: Overhead Squat...

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Friday, July 10th

A) Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Deadlift x 5 reps Station 2 – Nose-to-Wall Handstand Hold x 45-60 seconds Station 3 – Reverse Snow Angels x 15-20 reps B) Every 4 minutes, for 20 min (5 sets): 20/15 Calorie Row 12...

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Thursday, July 8th

Performance and Competition are in red A) On the minute, for 9 minutes (3 sets): Minute 1: 30 seconds of Double Unders Minute 2: 30 seconds of Pushups (chest to floor) Minute 3: 30 seconds of Toes To Bar (or knees to elbow, knees to waist) (If...

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Wednesday, July 7th

A) 15 minutes to establish a 5 rep max Strict Press WOD: “Fight Gone Bad!” Three rounds for total reps of: 1 minute max rep Wall-ball 20/14 10/9 ft target 1 minute max rep Sumo deadlift high-pull, 75/55 1 minute max rep Box Jumps...

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Friday, July 3rd

A) Every two minutes, for 12 minutes (6 sets): Halting Snatch Deadlift + Snatch Pull + Hang Power Snatch B) 5 Rounds For Time -Run 200 meters -20 Goblet carry walking lunges 62/44 -5 Wall Climbs A) 15 minutes to Snatch. (warm up and perform 3-5...

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Thursday, July 2nd

A) Four sets of: Deadlift x 6-8 reps @ 20X1 Rest 45 seconds Standing Behind The Neck Press Press x 8-10 reps @ 2011 Rest 45 seconds Lateral Lunges x 10 reps each leg @ 2011 Rest 45 seconds WOD: For Time 30 Russian Swings 30 Hand Release Pushups...

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Wednesday, July 1st

Because of the heat we have been having and how muggy it gets in our box, it is extra important to be drinking fluids throughout the entire day! This should be done around an 85% effort. You should use a sustainable pace through the whole...

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