Author page: thorbeckes

Monday, September 5th

Happy Labor Day!! No 5am class.  All other classes will be the same. Performance is in red, Competition is in blue, Links are in green A1) 2 sets of: Back Squat x 12 reps rest 30 seconds Side plank x 30-45 sec each side rest 30 seconds B) 2 sets...

Read more

Saturday, September 3rd

How Top Strongwoman Athletes Are Already Outlifting Some Male Athletes BarBend Performance is in red, Competition is in blue, Accessory Work is in orange A) Every 2 minutes, for 12 minutes: 3 Push Press + 2 Push Jerks + 1 Split Jerk B) 5 Rounds...

Read more

Friday, September 2nd

Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) 2 sets of: Back Squat x 5 reps (heavier than last week) rest 30 seconds Strict Dip x 4-8 reps SLOW and as deep as possible rest 60 seconds B) 2 sets...

Read more

Thursday, September 1st

Foot Movement in the Olympic Lifts: Middle-Top-Middle -Catalyst Athletics Performance and Competition are in red A) 5 minute AMRAP Waiters Carry 53/35 No rest, just keep switching arms B) 15 minutes Rowing C) 15 minutes Bike D) 15 minutes Strict...

Read more

Wednesday, August 31st

Yesterdays Whiteboard Does CrossFit Make Women Look Too Bulky? -CrossFit Performance is in red, Competition is in blue, Links are in green A1) 3 sets of: Deadlift x 5 reps rest 30 seconds A2) 3 sets of: Box Piked Handstand Pushup x 5-10 reps Rest...

Read more

Tuesday, August 30th

Performance is in red, Competition is in blue, Links are in green A) 5 sets of:  Overhead Squat x 2 reps rest 60 seconds Pushups x 8-10 reps rest 60 seconds  Double Unders x 60 seconds B) 20 minute AMRAP 16 Single Arm Kettlebell or Dumbbell...

Read more

Monday, August 29th

5 Important Things to Look for on Nutrition Labels- PurePharma Performance is in red, Competition is in blue, Links are in green A1) 2 sets of: Back Squat x 12 reps rest 30 seconds Side plank x 30-45 sec each side rest 30 seconds B) 2 sets of...

Read more

Saturday, August 27th

When Do You Push with the Arms in the Jerk?- Catalyst Athletics The One Question to Ask to Figure Out How to Scale Your WOD- BarBend Performance is in red, Competition is in blue, Links are in green A) Every 90 seconds, for 10 sets: High Hang...

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