Author page: thorbeckes

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 advantage of this if you can. You don’t need to...

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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 each (21 total) for time 200m Run 15 Wall Balls...

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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: Dumbell Front Rack Split Squat x 8 reps 35/20 per...

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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 barbell should be on the heavy side of medium for...

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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 rounds of: 50 Double unders 16 Toes to bar 8 Assault...

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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 Rest 45 seconds Supinated-Grip Strict Pull-Ups ...

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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 minutes (4 sets): Jerk Balance x 2 reps B) 4 sets...

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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 minutes: 2 Hang Squat Clean D) 10 minute AMRAP 2...

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