Wednesday, January 9th

By Travis Schliesser

 

Come to the Clark County Fairgrounds this weekend and watch 12 of your classmates compete! Events begin at 8:30am Saturday!

Below you will find the new schedule that will go into effect Monday, January 14th!
The changes include a 6am on Tuesday, 5:30pm on Thursdays, 3:30 class 5 days per week, Saturday 7am Intro (appointment only), Saturday 8am Class and the addition of new “QuickFit” Classes.

Some details. The Saturday 7am will be by appointment only. Those interested can register HERE 
or through the website as usual. If there are no signups by Friday at 6pm, the gym won’t open until 8am on Saturday. 

QuickFit is a 30 minute barbell free CrossFit workout! Foundations is not required to begin.

Stay tuned for additional membership options and addition programs!

Email info@crossfitsentry.com with any questions!

 

A) On the Minute, for 24 minutes (6 sets):
1) 2-4 Strict Pullups and Strict Dips each
2) 8-12 Bent Over Dumbbell Rows each arm
3) 10 Dumbbell Box Step Overs 35/20, 24/20″
4) Rest
B) With a running clock:
Min 1: 1 Burpee 
Min 2: 2 Burpees 
Min 3: 3 Burpees 
Continuing this until you’ve finished the round of 7, and then immediately begin the same format but with pull-ups 1-2-3-4-5-6-7. If you can’t complete the prescribed reps within the minute, the workout is over. And if you do make it to 7, DONE!

 

A) Every Minute on the Minute x 32 (8e):
1) 2-4 Strict Muscle-Ups 
2) 8-12 Bent Over Dumbbell Rows each arm
3) 10 Dumbbell Box Step Overs 50/35lb, 24/20″
4) Rest

Scale the MU with 6 Kneeling Muscle Up, or 4 Jumping Muscle Ups, or 2 Strict Ring Pullup + 2 Strict Ring Dip, OR 2 partner toe spot. 

B) With a running clock:
Min 1: 1 Burpee box jump over 24/20 
Min 2: 2 Burpee box jump overs
Min 3: 3 Burpee box jump overs 
Continuing this until you’ve finished the round of 7, and then immediately begin the same format but with chest to bar pull-ups 1-2-3-4-5-6-7. If you can’t complete the prescribed reps within the minute, the workout is over. And if you do make it to 7, DONE!
Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531