Thorbeckes Crossfit

Saturday, April 21st

Come watch Brittany compete at the Festivus Games in Lacey!  The Simplest Way to Be Healthier Right Now Valet A) 3 rounds, casual, of: Run 400 meters 10 Pushups  5 Strict Pullups 60 second jump rope B) 8 Rounds of: 90 seconds of work/ 90 seconds...

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Friday, April 20th

By Travis Schliesser   How to Self-Assess Movement Pathologies- Breaking Muscle Moving from Roadblock Stage to Breakthrough Stage -Catalyst Athletics A) 4 sets of: Back Squat x 8 reps rest 60 seconds  3 Point Dumbbell Row x 8-10 reps rest 60...

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Thursday, April 19th

By Travis Schliesser   Scaling Back & Saving Dogs: Why This Games Athlete Cut Her Training in HalfAthlete Daily Yesterdays Whiteboard: Snatch, Run, Burpee A) With a running clock: 0:00 – 10:00 – 1 Mile Run, Max Deadlifts 225/155 10:00 –...

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Wednesday, March 17th

The Speal Deal CrossFit Journal A) Every 2 minutes, for 14 minutes: 1 Snatch Deadlift + 4 Second Lower to the Floor + 1 Snatch High Pull + 1 Mid Hang Power Snatch + 1 Overhead Squat (Keep this complex relatively light today (70-80% of your Power...

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Tuesday, April 17th

By Travis Schliesser Man Walks on Hands for 6 Hours a Day boingboing (video) A) Every 2 minutes, for 10 minutes (5 sets): Dip x 5 reps rest 2 min B) In teams of 3 15 minute AMRAP 1 Bar muscle up 3 Chest to bar pull-ups 5 pull-ups Perform full...

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Monday, April 16th

By Travis Schliesser   When You Never Rx Anything -CrossFit Journal Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) Every 90 seconds, for 8 sets: Slow Clean Pull + Slow Hang Squat Clean rest...

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Saturday, April 14th

Happy Birthday Jenny! A) On the minute, for 15 minutes: Split Jerk x 1 rep Start light and make small builds B) Jackie Row 1000 meters 50 Thrusters 45/33 30 Pullups  A) On the minute, for 15 minutes: Split Jerk x 1 rep Start light and make small...

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Friday, April 13th

By Travis Schliesser   Aerobic work and % efforts The easiest way to think about % efforts in aerobic work is your posture after the work is complete. For example: 70% = standing tall and un-phased; able to hold pace for 20+ minutes with...

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