Monday, August 12th

Meet Your Coaches!

They teach you to move.

They encourage you when you struggle. 

They make you do burpees.

They’re your coaches—but did you know that they’re human, too?

Many of them played sports before CrossFit, but not all. One is an engineer and one is a dog trainer. 

Most were scared to try CrossFit at first—just like you might have been or might be right now—and every single one of them is passionate about helping people change their lives.

You’ll meet a new coach each Monday, Check out the “Meet Your Coach” series on our YouTube channel to learn a little bit more about the people helping you get fitter every day.


A) Every 2 1/2 minutes, for 5 sets:
Back squat x 1 rep

5 sets of the same weight, all at 85-90% of your one-rep max. We’re getting even heavier weight on your back today—goal is to gain some confidence under the bar so when we re-test, it’s not a huge jump.

Scale with 5 sets of 5 reps at a moderately heavy weight—again, working on confidence, but not under something that feels “crushing.”

B) 12 minute AMRAP:
9 deadlifts (185/135)
15 wall balls (20/14)
21 double-unders

Scale with 135/95 and 42 single under.

Just enough of each movement to feel the burn. Try to keep all movements unbroken and transitions reasonable. 

Rx+: If you break up any of the movements, start that set over. (That is, do ALL of your double unders unbroken or start them over.)

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