Monthly Archives: Nov 2019

Saturday, November 30th

In teams of 2 with one partner working at a time, partners alternate complete rounds of: A)  12 Minute AMRAP 20 Double-Unders10 Dumbbell Deadlifts 50/3510 Alternating Dumbbell Renegade Rows Rest 6 minutes, then… B)  12 Minute AMRAP6 Toes To Bar 8...

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Friday, November 29th

No 5/6am classes today. All other classes are the same.  A1) 2 sets:Romanian Deadlift x 15 reps @4121rest 30 seconds  A2) 2 sets of:Dumbbell Lat Pullover   x 15 reps @4121rest 60 seconds Week 2 of 6 B) Bear Complex EMOM: On the minute, for 5...

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Wednesday, November 28th

A) “The Gauntlet”: In teams of 3, against a 30 minute clock: “Jackie”1000M Row50 Thrusters (45/35)30 Pull-ups Then… “Karabell”10 rounds3 Snatches (135# Men/95# Women)15 Wall Ball (20/14) Then…  AMRAP of “Cindy” in the remaining 30...

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CrossFit WOD, November 27, 2019

CrossFit WOD, November 27, 2019

Wednesday, November 27th Brief Thanksgiving Day schedule: 8/9am classes only.  No 5/6am  Friday.  All other classes are the same! We’re pre ordering American Apparel hoodies. These are the same as the old Thorbeckes sweat...

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Wednesday, November 28th

Thanksgiving Day schedule: 8/9am classes only.  No 5/6am  Friday.  All other classes are the same! We’re pre ordering American Apparel hoodies. These are the same as the old Thorbeckes sweat shirts. Sign up at the front desk! A1) 2 sets of...

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Tuesday, November 26th

  Holiday Party Saturday, December 21st! 6pm-12am.  Bring a dish and and/or drink. There will be KANS!Stay tuned! Sweatshirt payments will be processed this Friday. A) Every 5 minutes, for 25 minutes:3 Rounds For Time:5 Power Cleans 135/955 Push...

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Monday, November 25th

Happy Birthday Eli! Foundations starts today! Thanksgiving Day schedule: 8/9am classes only.  No 5/6am the Friday after. All other classes are the same.  A1) 2 sets of:Seated DB press x 15 reps @4121 rest 30 seconds A2) 2 sets of:Back squat x 15...

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Saturday, November 23rd

Thanksgiving Day schedule: 8/9am classes only.  No 5/6am the Friday after. All other classes are the same.  A)  In teams of two30 Minute AMRAP20 Calorie Row 20 Burpees20 Calorie Row20 Box Jumps 24/2020 Calorie Row 10 Bar Muscle-Ups One partner...

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