Author page: thorbeckes

Wednesday, July 3rd

    4th of July schedule: 7am/8am/9am/10am Open Gym. All other classes canceled.    A) 3 sets of:Single Leg Deadlift to Single Leg Squat x 10 reps (5/side) (Perform Deadlift then immediately move into squat while still balanced on the same leg)  ...

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Tuesday, July 2nd

**4th of July schedule**Classes at 7am/8am/9am/10am Open Gym. All other classes canceled.   A) 8-10 minutes to build to a thruster thats heavier than what you’ll use in part B. B) “Tommy V” For time:21 thrusters (115/75)12 rope climbs...

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Monday, July 1st

Happy Birthday Sean!   A) “Lumberjack 20” For time: 20 deadlifts (275/185)Run 400 m20 Russian Swings (heavy)Run 400 m20 overhead squats (115/75)Run 400 m20 burpeesRun 400 m20 chest-to-bar pull-upsRun 400 m20 box jumps (24/20″)Run 400 m20 DB squat...

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Saturday, June 29th

A) 4 Sets of:Bench Press 1-2-3-4 unbroken rep-ladders; Weights are 60-70-75-80% each setrest just enough between clusters to that you can complete the next set unbroken. rest 2 minutes between sets    B) “18point0”:  21-15-9 reps ofDB...

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Thursday, June 27th

A) Every 90 seconds, for 12 minutes (8 sets):Rope Climb x 1 repUse this as skill work and focus on the foot lock. B) 16 minutes for quality1 Rope Climb3 Strict Ring Dips5-cal bike (As fast as possible)Rest as needed  Goal today is to work on rope...

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Tuesday, June 25th

Hero Challenge: July 1-4 We’ll complete 4 Hero workouts in 4 days. It’ll be like the 12 Days of CrossFit, but shorter, sunnier, and perhaps a little heavier! Pace yourself a little more on this week’s training days. Be deliberate about practicing...

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Monday, June 24th

  Hero Challenge: July 1-4 We’ll complete 4 Hero workouts in 4 days. It’ll be like the 12 Days of CrossFit, but shorter, sunnier, and perhaps a little heavier! Pace yourself a little more on this week’s training days. Be deliberate about...

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