Author page: thorbeckes

Friday, September 18th

  NSCA Admits Publishing False Claims About CrossFit Injuries The Russells Oh my god, I’m so sore…”: The Benefits of Active Recovery Many of you may have noticed a slight uptick in the volume and time domains of our group class programming...

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Thursday, September 17th

Instagram Performance and Competition are in red A) Every 2 minutes, for 10 minutes: 00:00 Press x 3 @60% 02:00 1 set Max Rep dips up to 21 reps 04:00 Press x 3 @70% 06:00 1 set MR dips up to 15 reps 08:00 Press x Max Reps @80% 10:00 1 set Max...

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Wednesday, September 16th

6 am class today! Performance is in red, Competition is in blue, Demo links are in green A) 4 sets of: Deadlift x 5 reps (build over the sets) Rest 45 seconds Side Plank x 45-60 sec/side Rest 45 seconds Goblet Squat x 8-10 reps Rest 45 seconds B)...

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Tuesday, September 15th

Performance is in red, Competition is in blue, Accessory Work is in Orange, Video links are in green. A) Every 2 minutes, for 10 minutes (5 sets): 3 Position Snatch (high hang, hang (above knee), low hang (below knee) B) 4 sets of: Romanian...

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Monday, September 14th

What is the difference between Performance and Competition? Performance Learn about training strength and energy systems; balance your fitness, understand what works for you and how to do the program, teach others starting out, create a balance...

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Friday, September 11th

A) Four sets of: High Hang Power Clean + High Hang Squat Clean Rest 45 seconds Standing Single-Arm Dumbbell Strict Press x 6-8 reps each arm Rest 45 seconds Dumbbell Alternating Reverse Lunges x 10 reps each leg Rest 45 seconds B) 6 rounds In 2...

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Thursday, September 10th

Performance and Competition are in red A) For Time 1 Mile Run Rest as needed B) On the minute, for 9 minutes: Minute 1: 20 second Hollow Hold Minute 2: 20 seconds Alternating Reverse Lunges Minute 3: 20 seconds Strict Chin Ups with 2 sec hold at...

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Wednesday, September 9th

Class at 6 am! Performance is in red, Competition is in blue A) On the minute, for 10 minutes: odd – 1-3 Strict Pull-Ups or Strict Dips (pick the one you need to work on most) even – 10 Russian Swings  B) On the minute, for 12 minutes: odd – 10...

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