Wednesday, January 22nd

Chaos In The Capital This Weekend!

CrossFit Kids Kids returns February 13. We are capping this program to 10 kids so don’t wait to sign up! Email kids@crossfitsentry.com for more info.


A) Every 2 1/2 minutes, for 3 sets:
Push Press x 5 reps
Set 1: 5 reps @ 50%
Set 2: 5 reps @ 60%
Set 3: 5 reps @ 70%

Reps should be smooth and focus on nailing form.
Perform 35 double under after each set. 

We’re focusing on form. We hit a max last week, so this is the time to reel in any of those “scrappy” tendencies under heavy weight and:
-keep your heels DOWN through the dip
-SQUEEZE YOUR BUTT
-be patient to press through (more legs than arms)
-Push PRESS instead of your tendency to jerk
-etc

B) “Mono Madness”
4 Rounds for Time:
500m row
rest 3 minutes 

Score is total time with rest included

You’ll want to leave enough in the tank to not dog rounds 3 and 4. Try to keep the row within about 15 seconds of your PR time. (i.e. if your 500m PR is 1:45, keep it under 2:00, every round)

Simple. Go. Rest. Repeat.

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