Monthly Archives: Dec 2019

Monday, December 16th

Happy Birthday Liese! HOLIDAY PARTY DEC 21ST 6pm-12am.  321 Hamilton rd Chehalis. Potluck style dinner. Bring a dish or drink!  -Old cars on display 6-7pm-KanJam Tournament at 7:30pm (teams must register by 7pm)-Dj_kulraul 7pm-midnight A1) 3 sets...

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Saturday, December 14th

HOLIDAY PARTY DEC 21ST 6pm-12am.  321 Hamilton rd Chehalis. Potluck style dinner. Bring a dish or drink!  -Old cars on display 6-7pm-KanJam Tournament at 7:30pm (teams must register by 7pm)-Dj_kulraul 7pm-midnight A) 30 Minute AMRAP100...

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Friday, December 13th

HOLIDAY PARTY DEC 21ST 6pm-12am.  321 Hamilton rd Chehalis. Potluck style dinner. Bring a dish or drink!  Old cars on display 6-7pm-KanJam Tournament at 7:30pm (teams must register by 7pm) A1) 3 sets:Romanian Deadlift x 12 reps @4121rest 30...

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Thursday, December 12th

HOLIDAY PARTY DEC 21ST 6pm-12am.   321 Hamilton rd Chehalis. Potluck style dinner. Bring a dish or drink.  -Old cars on display 6-7pm-KanJam Tournament at 7:30pm (teams must register by 7pm) A) Choose one:4 sets: 5 Strict Pull-Ups/Chin-Ups:10-:20...

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Wednesday, December 11th

Holiday Party Saturday, December 21st! 6pm-12am.  321 Hamilton Rd Chehalis.Bring a dish and and/or drink. There will be KANS!Stay tuned! Sweatshirt payments will be processed this Friday. A1) 3 sets of: Dumbbell Bench Press x 12 reps @4121  rest...

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Monday, December 9th

A1) 3 sets of:Seated DB press x 12 reps @4121 rest 30 seconds A2) 3 sets of:Back squat x 12 reps @4121rest 1 minute Increase weight slightly from last week. Use a load that’s light enough to allow you to perform the prescribed reps at the...

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Saturday, December 7th

In teams of two, alternate whole rounds: A) 8 Minute AMRAP10 Thrusters 115/803 Ring Muscle UpsRest 5:00B) 8 Minute AMRAP 10 Box Jumps 24/20″15 American  Swings 53/35Rest 5:00 C) 8 Minute AMRAPMax Calorie Row/Bike*Switching every 15 cals The...

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Friday, December 6th

A1) 3 sets:Romanian Deadlift x 12 reps @4121rest 30 seconds  A2) 3 sets of:Dumbbell Lat Pullover   x 12 reps @4121rest 60 seconds Week 3 of 6 B) 10 Minute AMRAP1 Hang Power Clean 205/1353 Handstand Push-Ups Rx+: 225/155 The hang power clean...

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