Monthly Archives: Jan 2016

Monday, February 1st

---------------------------------------------------------Luke and Sara take 2nd at the Chaos in the Capital!----------------------------------- Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is...

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Saturday, January 30th

Good luck to Fred, Jennifer, Sara and Luke this weekend at Chaos in the Capital! Yesterdays Whiteboard: Squat, Thruster, Burpee Take Out Your Rage On The Rowing Machine– Deadspin “Performance” B) Four sets of: Front Squats x 6-8...

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Friday, January 29th

“Performance” A) 4 sets of: Romanian Deadlift x 10 reps Rest 2 minutes B) 3 sets of: Weighted Plank x 60 seconds Rest 60 seconds B) “Helen” 3 rounds for time 400 meter Run 21 American Swings 55/35 12 Pullups...

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Thursday, January 28th

From kettlebells (like this poor guy) to barbells to bumps to bands to all of our cool mobility toys. We love that you take advantage of all this equipment. Please return it to its proper home so that someone else can use it next! Yesterdays...

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Tuesday, January 26th

Anatomy of a Protein Shake- Breaking Muscle Fixing the Dip in the Push Press– YouTube A Day in the Life of Brooke Ence– YouTube “Performance” A) 5 sets of: Segmented Snatch Deadlift x 4 reps (Pause 2″ off floor, knee...

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Monday, January 25th

The ERG You won’t find many machines at Thorbeckes CrossFit. That is, of course other than the humans you’ll find in each class. We make an exception to this rule for a machine that is just too effective, too functional, and too gnarly, to...

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Saturday, January 23rd

Technique Part 1– The CrossFit Journal “Performance” A) Four sets of: Back Squat x 8-10 reps Rest 20 seconds Russian Step-Ups x 8-10 reps each leg Rest 60 seconds Turkish Get-Up x 1-2 reps each arm Rest 60 seconds B) In teams of...

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