Monthly Archives: Sep 2019

CrossFit WOD, October 1, 2019

Tuesday, October 1st Metcon Metcon (Time) 5 rounds, not for time: 10 body-weight deadlifts 400-m run 30-minute cap Just. Do. Work! This should be plenty sweaty. Take your time to set up and get good, quality reps! Play with rep schemes and sets...

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Tuesday, October 1st

A) 5 rounds, not for time:10 body-weight deadlifts400-m run (30-minute cap) Just. Do. Work! This should be plenty sweaty. Take your time to set up and get good, quality reps! Play with rep schemes and sets and breathing. This is PRACTICE. Scale...

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Monday, September 30th

October 10 – November 11: CrossFit Games Open With the new format of the CrossFit Games, this will be the first time the Open is held in the fall (these results lead to the 2020 season). We will do the Open WOD in Friday class each week. The...

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Saturday, September 28th

A) In teams of 2:8 rounds for time:25 box jump-overs 24/2025 American kettlebell swings (53/35)400 m run Partition the reps anyhow. This one is a long one! Try to keep pace on both the box jump-overs and the run!  If you need to scale back the...

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Friday, September 27th

KanJam Tournament tonight at 6:30pm! Bring a partner and a drink! Food will be provided! “Tabata Partay” 1) Tabata Calorie Row Rest 2 minutes 2) Tabata dumbbell hang squat clean 50/35 Rest 2 minutes 3) Tabata toes-to-bars Rest 2 minutes 4) Tabata...

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CrossFit WOD, September 26, 2019

September 26th Brief Happy Birthday Jared and Monte! KanJam Tournament Friday at 6:30 pm! Bring a partner! Metcon (Weight) 3 sets of: Farmer Carry x 30 seconds  Use dumbbells, kettlebells or farmer handles. After a few warm up sets, grab a...

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Thursday, September 26th

Happy Birthday Jared and Monte! KanJam Tournament Friday at 6:30 pm! Bring a partner! A) 3 sets of:Farmer Carry x 30 seconds Use dumbbells, kettlebells or farmer handles. After a few warm up sets, grab a load you can carry for 30 seconds without...

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CrossFit WOD, September 25, 2019

Wednesday, September 25th Brief KanJam Tournament Friday at 6:30 pm! Bring a Partner! October 10 – November 11: CrossFit Games Open With the new format of the CrossFit Games, this will be the first time the Open is held in the fall (these...

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