Tuesday, October 22nd

Happy Birthday Coach Samantha!

KanJam Tournament Saturday, October 26th! Bring a partner and wear a costume!

CrossFit Kids starts November 7th! Email info@crossfitsentry.com for more info!

A) Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 10 reps 
Perform a 15-20 second starfish hold each side immediately after each set. 

After a thorough warm up, work up to a heavy set of 10 touch-and-go reps.

B) 7 Rounds for Time:
7 Hang Power Cleans 115/80
7 Burpees
7 Box Jumps 24/20

Rx+: 135/95

The Hang Power Clean should be light-medium heavy for you and unbroken throughout on the fast end, and the box should be a height you can move through comfortably. 

 

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