Author page: thorbeckes

Thursday, August 10th

  Performance and Competition are in red A) Complete 10 Close Grip Bench press 175/85 1000 meter Row 10 Close Grip Bench press 175/85 1000 meter Row 10 Close Grip Bench press 175/85 1000 meter Row 10 Close Grip Bench press 175/85 The Bench...

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Wednesday, August 9th

Performance is in red, Competition is in blue, Links are in green A) Every  2 min, for 8 minutes (4 sets): Snatch Grip Behind the Neck Push Jerk + 3 Overhead Squats B) On the minute, for 10 minutes: Hang Power Snatch x 1 rep (Build over the sets...

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Tuesday, August 8th

Performance is in red, Competition is in blue, Links are in green A) 3 rounds, not for time 20 Dumbbell snatch 35/20 50-foot single arm overhead walking lunge (25ft/hand) B) For Time 1500 meter Row Then, 3 rounds of: 45 Double unders 30/20...

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Monday, August 7th

Performance is in red, Competition is in blue, Links are in green A) On the minute, for 10 minutes: Even: Back Squat x 5 reps tough Odd: Wallball x 10 reps (You choose the weight of the wall ball) A) Every 2 minutes, for 20 minutes (5 sets each)...

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Saturday, August 5th

  Sprint O Course- Stephen Angove  Performance is in red, Competition is in blue, Links are in green A) 5 sets of: Pause Overhead Squat x 5 reps @22X1 tempo (2 sec down, 2 sec in bottom, Xplode up) Rest 60 seconds Banded Strict Chest to Bar...

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Friday, August 4th

There WILL be 4pm and 5pm classes today Performance is in red, Competition is in blue, Links are in green A) 3 sets of: Front Squat x 2.2.2.2.2 clusters Rest 15 seconds between clusters and rest 2 1/2 minutes between sets B) 4 sets of: 400 Meter...

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Thursday, August 3rd

Cyclocross Announced as CrossFit Games Event -Facebook Performance and Competition are in red, Links are in green A) 3 sets of: Close Grip Bench Press x 8 reps rest 60 seconds  Split Squat x 8 reps rest 60 seconds Heavier/better than last week...

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Wednesday, August 2nd

There is an Excessive Heat Warning in effect from 2 pm Tuesday to 9 pm Friday night – issued by the National Weather Service. Temperatures in our areas are expected to reach 100+ for Wed – Fri. For safety reasons we have decided to cancel 4, 5...

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