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:
Dumbbell Bench Press x 15 reps @4121 

rest 30 seconds before A2

A2) 2 sets of:
Ring Row x 15 reps @4121 

rest 60 seconds before A1

DB heavier than last week. Change the angle of the body on the Ring Rows to more horizontal and/or add a weight vest to increase the degree of difficulty.

Week 2 of 6

B) 5 Rounds For Time:
20 Russian Kettlebell Swings (heavy)
15 Sit-Ups
10 Ring Dips 

Rx+: MU from high rings 

Choose a KB load that is challenging for you. Scale dips to ring pushups and ring pushups to regular pushups or elevate your hands on a bench or box. 


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