Monthly Archives: Sep 2015

Thursday, October 1st

  Michelle Sauter and Brooke Fetch Follow us on Instagram! Performance and Competition are in red A) On a running clock: 00:00 Snatch Pulls x 3 reps @ 105% 02:00 Bench Press x 5 reps @ 65% 04:00 Ring Rows x 12 reps (parallel to floor, feet...

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Wednesday, September 30th

Follow us on Instagram! Performance is in red, Competition is in blue, Accessory Work is in Orange 4 sets of: A1) 8 Russian Swings + 8 Front Squats Rest 20 seconds A2) Pullup Cluster 2. 2. 2. 2; Rest 10-20 seconds between clusters Rest 2 minutes...

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Tuesday, September 29th

    Samantha Conzatti Performance is in red, Competition is in blue A) 4 minute AMRAP Row 600m remainder of time amrap burpees at steady pace Rest 3 minutes B) 4 minute AMRAP 6 thrusters 75/45# 5 Toes To Bar 15 Double Unders Rest 3...

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Monday, September 28th

Class at 6am! Foundations begins October 5th! Today when we are squatting, make sure you have someone spot each of your heavy attempts. And if you are spotting someone make sure you are spotting correctly. If you are squatting with a spotter...

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Saturday, September 26th

A) 3 sets Front Squat x 5 reps Rest 60 seconds Accumulate 15-20 seconds in L sit Rest 60 seconds 60 seconds of Double Unders Rest 60 seconds B) For Time 12 Power Snatches (115/75 lbs) 12 Box Jumps (24/20) 9 Power Snatches (115/75 lbs) 9 Box Jumps...

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Friday, September 25th

NSCA Admits Publishing False Claims About CrossFit Injuries The Russells Oh my god, I’m so sore…”: The Benefits of Active Recovery Many of you may have noticed a slight uptick in the volume and time domains of our group class programming this...

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Thursday, September 24th

Performance and Competition are in red. A) Against A Running Clock: 00:00 Tempo (52X0) Front Squat x 5 reps @35% (5 seconds down, 2 in the bottom, Xplode up) 02:30 12 Seated Dumbbell Press 05:00 Tempo (52X0) Front Squat x 5@45% 07:30 Seated 12...

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Wednesday, September 23rd

Class at 6am! A) 3 sets of: Overhead Squat x 5 reps Rest 45 seconds Turkish Get ups x 2-3 each arm Rest 45 seconds B) “Helen” 21 Swings 53/44 12 Pullups 400 meter run A) Every 2 minutes, for 10 minutes (5 sets) of: 2-Position Snatch @...

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Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531