Author page: thorbeckes

Tuesday, August 11th

By Travis Schliesser   You Have to Earn the Right to Move Fast -Athlete Daily A) Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Hang Power Snatch x 5 reps  Station 2 – Dumbbell Death March x 20 steps  Station 3 – Side Plank x...

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Monday, August 10th

By Travis Schliesser   2019 Granite Games is Second Announced Sanctioned CrossFit Event -Morning Chalk Up A) 5 Rounds: 1 minute close grip bench press 135/75 15 seconds transition  1 minute pull-ups  15 seconds transition  1 minute max...

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Saturday, August 8th

By Travis Schliesser   A) 5 sets of: Split Jerk x 3 reps  Barbell comes from a rack. Build to a medium-heavy triple.  Use this as an opportunity to work on perfecting your dip/drive mechanics by focusing on a braced and upright torso with...

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Friday, August 7th

By Travis Schliesser    A) 3 sets of: Back Squat x 5 reps rest 2 minutes  Add 5-10 pounds to last week B) 5 Rounds  5 Deadlifts 225/155 10 Burpees *10 minute time cap  A) 3 sets of:     Back Squat  2 sets of 5 @ 75% 1 set of Max Reps @ 75%...

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Thursday, August 6th

By Travis Schliesser  A) On the minute, for 35 minutes: (5 Sets) Min 1: 12/10 Cal Row Min 2: 15 DB Bench Press  Min 3: 12/10 Cal Bike Min 4: Max DB Skull Crushers 35/20? Min 5: 15 Box Jumps 24/20″ Min 6: Max Bicep Curls with 45/35lb bar Min...

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Wednesday, September 5th

By Travis Schliesser   Happy Birthday Kyle! How Greg Glassman is Reshaping the CrossFit Games -Morning Chalk Up A) 3 sets of Press x 5 reps  rest 90 seconds  Add 2 1/2 – 5 lbs to last week.  B) 3 sets of:  Deadlift x 3 reps  Build to a...

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Tuesday, September 4th

By Travis Schliesser    No more 6am class on Tuesdays Mastering the Bar Muscle-Up- CrossFit  A) Every 2 Minutes, for 14 minutes (7 sets): Hang Snatch Pull+ Low Hang Snatch Pull (1″ off floor) + Low Hang Snatch Exposure 4 of 8 Pause for...

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Monday, September 3rd

By Travis Schliesser    Happy Birthday Cara, Christine and Jemmea!! 8am and 9am class only today! Also, we will no longer be having classes at 6am on Tuesdays.  Happy Labor Day!! Know Your Numbers CrossFit Journal Box Jump Ultimate Guide...

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