Monthly Archives: Nov 2017

Friday, December 1st

New Research Suggests Working Out in Groups Improves Quality of Life -BarBend A) On the minute, for 10 minutes: Speed Back Squat x 2 reps Open with 50% 1RM & build if you’re feeling fast & explosive B) “Lynne” 5 Rounds for...

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Thursday, November 30th

Run Lighter -Tabata Times A) On the minute, for 35 minutes: Minute 1: Row Minute 2: 30 second Front Leaning Rest on rings Minute 3: Bike  Minute 4: Front Rack dumbell carry 50/35 Minute 5: 30 second side plank each side

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Wednesday, November 29th

Christmas party December 2nd 6pm-12am!   A) Every 90 seconds, for 18 minutes (6 sets each): Station 1: Assault Bike at 60/50 RPMs Station 2: Low Ring Strict Muscle Up Transition  x 3-5 reps B) 4 sets at 95%+ 5 Pullups  15 Wallballs 20/14...

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Tuesday, November 28th

Whatever Your Goal, the Answer is Play -Breaking Muscle A) Every 2 minutes, for 20 minutes 5 Overhead Squats + 5 Assault Calories B) On the minute, for 6 minutes: Even: 3 Toes To Bar Odd: 3 Kipping Dips C) 8 Minute AMRAP 9-6-3 Toes to bar Kipping...

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Monday, November 27th

A)Every 90 seconds, for 15 minutes (5 sets of each): Station 1: Split Jerk x 3 reps Station 2: Split-Stance Romanian Deadlift x 8 reps each leg B) “Jackie” For Time Row 1000 meters 50 Thrusters 45/35 30 Pullups A) 5 sets of: Clean and...

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Saturday, November 25th

10 “Unhealthy” Foods That Are Great For Athletes- BarBend A) 30 seconds at each station: Easy Bike Inch Worm Spiderman Lunge Medium Bike Side Lunge Samson Stretch Faster Bike Push-up to Down Dog Air Squats B) 5 Rounds: AMRAP 1:00 at each station...

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Friday, November 24th

No 5/6am classes today. All other classes will be the same including an 8am Black Friday CrossFit Deals -Wodspace A) 5 sets of: Split Jerk x 3 reps Rest up to 2 minutes Build over the sets  B) 20 minute AMRAP 25-ft Single arm dumbbell overhead...

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