Author page: thorbeckes

Wednesday, July 15th

  “Steves Last Chance Workout” In Teams of 3, with only one person working at a time. With a continuously running clock, complete the following for times… 00:00-10:00 1 Mile Run (time is when all 3 return) 10:00-20:00...

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Tuesday, July 14th

Next week starting Monday the 20th there will be no 6am classes on monday or wednesday, and no 9:30am classes on Sunday. Also, the 9am classes will be open gym. There will be someone on site to answer your question, but there will be a posted...

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Monday, July 13th

This week we will be doing more testing before starting our next cycle. So there won’t be a ton of work so we can give 100% on the tests. Use the extra time in class to work on flexibility in your problem areas. A) 3 sets of: Overhead Squat...

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Friday, July 10th

A) Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Deadlift x 5 reps Station 2 – Nose-to-Wall Handstand Hold x 45-60 seconds Station 3 – Reverse Snow Angels x 15-20 reps B) Every 4 minutes, for 20 min (5 sets): 20/15 Calorie Row 12...

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Thursday, July 8th

Performance and Competition are in red A) On the minute, for 9 minutes (3 sets): Minute 1: 30 seconds of Double Unders Minute 2: 30 seconds of Pushups (chest to floor) Minute 3: 30 seconds of Toes To Bar (or knees to elbow, knees to waist) (If...

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Wednesday, July 7th

A) 15 minutes to establish a 5 rep max Strict Press WOD: “Fight Gone Bad!” Three rounds for total reps of: 1 minute max rep Wall-ball 20/14 10/9 ft target 1 minute max rep Sumo deadlift high-pull, 75/55 1 minute max rep Box Jumps...

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Friday, July 3rd

A) Every two minutes, for 12 minutes (6 sets): Halting Snatch Deadlift + Snatch Pull + Hang Power Snatch B) 5 Rounds For Time -Run 200 meters -20 Goblet carry walking lunges 62/44 -5 Wall Climbs A) 15 minutes to Snatch. (warm up and perform 3-5...

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Thursday, July 2nd

A) Four sets of: Deadlift x 6-8 reps @ 20X1 Rest 45 seconds Standing Behind The Neck Press Press x 8-10 reps @ 2011 Rest 45 seconds Lateral Lunges x 10 reps each leg @ 2011 Rest 45 seconds WOD: For Time 30 Russian Swings 30 Hand Release Pushups...

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