Author page: thorbeckes

Wednesday, May 27th

Don’t forget new 6am class!!  Saturday and Sunday the gym will be closed. Performance is in red, Competition is in blue, Accessory Work is in orange A) Three sets of: -Split Squat x 8 reps each leg @ 3011 Rest 30 seconds between legs, rest...

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Tuesday, May 26th

Performance is in red, Competition is in blue, Accessory Work is in orange A) 3 sets of: Hang Power Clean x 3 reps Rest 60 seconds Deadlift x 5 reps Rest 90 seconds B) 4 sets of: Nose and Toes Handstand Hold x 30-45 seconds Rest 30 seconds Wall...

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Monday, May 25th

    **Memorial Day Schedule – We will be open for group classes at 9:00am and 5:00pm. Performance and Competition are in red. Workout of the Day In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . ...

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Friday, May 22nd

A) 3 sets of: Split Squat x 8 reps Rest 1 minute Close Grip Bench Press x 10 reps Rest 1 minute Weighted Sit up x 15 reps Rest 1 minute WOD: 3 rounds for time -10 Hang Power Cleans  -20 Alternating reverse lunges A) 15 minutes to build to 3rm...

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Thursday, May 21st

A) Four sets of: Hang Power Clean x 4 reps Rest 90 seconds Turkish Get-Ups x 3 reps each arm Rest 90 seconds WOD: Three rounds for time Kettlebell Swings x 20 reps (24/16 kg) Dips x 15 reps 400 Meter Run A) Close Grip Bench: Set 1: 3@70% Set 2...

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Wednesday, May 20th

Performance is in red, Competition is in blue, Accessory Work is in orange A) Three sets of: Bench Press x 8-10 reps @ 20X1 Rest 60 seconds Pull-Ups x 6-8 reps @ 2111 Rest 60 seconds B) Three sets of: Tall Jerk x 4 reps Rest 60 seconds Weighted...

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Tuesday, May 19th

A two minute walk may counter the harms of sitting  A) Four sets of: Deadlift x 6-8 reps Rest 45 seconds Wall Climbs x 3-5 reps Rest 45 seconds Double-Under x 60 seconds Rest 45 seconds WOD: “Helen” Three rounds for time 400 meter run...

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Monday, May 18th

Don’t forget the new 6am class today! Taking an honest look A) Four sets of: Back Squat x 4-6 reps @ 30X0 Rest 60 seconds Powell Raises x 8-10 reps each @ 2020 Rest 60 seconds Nose and Toes Handstand Hold x 30-45 seconds Rest 60 seconds...

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