Author page: thorbeckes

Tuesday, January 5th

“Vegetables Likely to Take More of Your Plate in 2016” NPR “Performance” A) Three sets of: Bottoms Up Kettle Bell Walk x 30 meters each arm (rig down and back) Rest 60 seconds Back Squat x 8-10 reps Rest 60 seconds...

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Monday, January 4th

Congratulations to our coaches Luke and Travis for qualifying for the Fort Vancouver Invitational! Come to the Clark County fairgrounds this weekend and watch two days of team  competition! “A Gym Culture Shift: Stop Shaming and Start...

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Saturday, January 2nd

“Performance” A) Every 2 minutes, for 10 minutes (5 sets): Power Clean + Hang Squat Clean B) 4 Rounds For Times 12 Push Press 95/65 Row 300 meters Rest 60 seconds *Goal is consistent times for each round. Assess a 15 burpee penalty...

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Friday, January 1st

“Performance” A) 3 sets of: Deadlift x 4-5 reps (build to moderate loads) Rest 2 minutes B) 5 sets of: Strict Chinups x 6-10 Rest 2 minutes 4 sets of: C1) Split Squat x 6-8 reps each side (load with Dumbbells) Rest 30 seconds C2)...

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Wednesday, December 30th

Please look closely to the class schedule as there has been some changes. These changes will go into effect Monday, January 4th. The goal was to add classes that would relieve some of the busier hours, and do away with classes that were...

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Monday, December 28th

“What is something” “Awesome crossfit home gyms” “Performance” A) 5 sets of: Back squat x 5, 4, 3, 2, 1 reps Rest 2 minutes 5 sets of: B1) Push press x 3 reps (build over the sets to a 3 rep max) Rest 90...

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2020 Borst Ave., Unit 2 Centralia, WA 98531