Monthly Archives: Dec 2019

Tuesday, December 31

New Years Eve Schedule: 5/6/8/9am. All other classes canceled.Closed New Years Day. A) In teams of two, with one person working at a time, complete as many rounds and reps as possible in 25 minutes:10 Clean and Jerks 135/955 Rounds of “Cindy”...

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CrossFit WOD, December 31, 2019

Tuesday, December 31st Brief New Years Eve Schedule: 5/6/8/9am. All other classes canceled. Closed New Years Day. Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, with one person working at a time, complete as many rounds and reps...

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Monday, December 30th

Happy Birthday Renee! New Years Eve Schedule: 5/6/8/9am. All other classes canceled.Closed New Years Day. A) Every 90 seconds, for 8 sets:Behind-the-Neck Snatch Push Press + 2 Overhead Squats Work up to a medium-heavy complex with no misses. Use...

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Saturday, December 28th

Happy Birthday Kelli! Fort Vancouver Championship January 11-12th. Come Cheer on your fellow athletes! A) In teams of two, with only one person working at a time, complete:100 Kettlebell Swings 70/53400 Meter Run*100 Barbell Thrusters 45/35400...

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CrossFit WOD, December 28, 2019

Saturday, December 28th Metcon Happy Birthday Kelli! Fort Vancouver Championship January 11-12th. Come Cheer on your fellow athletes! Metcon (Time) In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings 70/53 400...

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Friday, December 27th

A) Every 90 Seconds, for 8 Sets:3 Position Power Snatch: Build to a heavy 3-Position Power Snatch with no misses. Keep these crisp, focusing on timing and speed. If you miss any set you must drop weight. B) For Time50 Goblet Squats 24/16kg50/40...

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CrossFit WOD, December 27, 2019

Friday, December 27th Weightlifting 3 Position Power Snatch (Weight) Every 90 Seconds, for 8 Sets: High hang, hang, floor. Build to a heavy 3-Position Power Snatch with no misses. Keep these crisp, focusing on timing and speed. If you miss any...

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Thursday, December 26th

Thursday schedule 8am, 9am, 10-12 open gym, 12pm Crossfit  A) Every 5 minutes, for 25 minutes:3 Rounds For Time:6 Power Cleans 135/956 Push Jerks20 Double-Unders This is our third exposure to this workout cycle.  The barbell should be on the...

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