Friday, January 11th

By Travis Schliesser


Happy Birthday Geoff and Hillary! 


No 8am intro this Saturday. But the gym will be open.

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 with any questions!


A) On the minute, for 12 minutes:
Even: Deadlift + Hang Clean + Push Jerk
Odd: 60 sec easy row 

B) 15 Minute AMRAP 
12 Deadlifts 115/80
9 Hang Cleans
6 Push Jerks
3 Chest-to-Bar Pull-Ups

The barbell load should be medium-heavy, with the Jerks likely being the limiter. Use a load you feel confident you could perform a set of 10 Jerks with. Sub Chin-Over-Bar Pull-Ups or Jumping Chest-to-Bar Pull-Ups as needed.

A) 12 minutes to build to a heavy-ish complex of:
Deadlift + Hang Clean + Push Jerk

B) 15 Minute AMRAP 
9 Deadlifts 155/105
7 Hang Cleans
5 Push Jerks
3 Bar Muscle-Ups 

The barbell load is “DT” weight, and should be medium-heavy for you. The Clean can be squat or power.  Sub Chest-to-Bar Pull-Ups if you don’t have Bar Muscle-Ups.

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