Author page: thorbeckes

Thursday, September 10th

Performance and Competition are in red A) For Time 1 Mile Run Rest as needed B) On the minute, for 9 minutes: Minute 1: 20 second Hollow Hold Minute 2: 20 seconds Alternating Reverse Lunges Minute 3: 20 seconds Strict Chin Ups with 2 sec hold at...

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Wednesday, September 9th

Class at 6 am! Performance is in red, Competition is in blue A) On the minute, for 10 minutes: odd – 1-3 Strict Pull-Ups or Strict Dips (pick the one you need to work on most) even – 10 Russian Swings  B) On the minute, for 12 minutes: odd – 10...

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Tuesday, September 8th

Performance is in red, Competition is in blue A) Every 2 minutes, for 10 minutes (5 sets): Overhead Squat x 4 reps (build to a challenging set of 4) B) Every 2 minutes, for 10 minutes (5 sets): Push Jerk x 3 reps C) 4 Rounds For Times Row 500...

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Monday, September 7th

No class at 5am today. Classes at 6am Monday, Wednesday and Friday. Congratulation to Katy Murray for qualifying for the Kill Cliff Cascade Classic! Performance is in red, Competition is in blue, Accessory Work is in Orange, Optional Conditioning...

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Saturday, September 5th

No 5am class on Monday (Labor Day). All other classes will run as normal. Mike Langstaff back in the gym tearing up barbells after fighting wildfires on the east side B) Three sets of: Hip Extension drill x 10 reps Rest as needed Kipp Pullup x10...

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Friday, September 4th

Which program should I follow? Performance Learn about training strength, energy systems; balance your fitness, understand and create an awareness as to what works best for you, how to do the program, teach others starting out, create a balance...

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Thursday, September 3rd

This is just a taste of the activities that went on today If you have trained Monday through Wednesday take today as a rest day.  Performance and Competition are in red A) Every minute, on the minute, for 12 minutes: Minute 1 – Nose And Toes...

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Wednesday, September 2nd

Class today at 6am!! A) 4 sets of: Deadlift x 5 reps (build over the sets) Rest 45 seconds Pushups x Max reps (chest to flooR) Rest 45 seconds B) On the minute, for 30 minutes: Minute 1: Pullups x 5-7 reps Minute 2: Wall Balls x 8-10 reps Minute...

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Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531