Tuesday, January 16th

Open Registration is Live -CrossFit A) On the minute, for 10 minutes: 1 Power Clean + 1 Push Jerk + Split Jerk  Load with 70-80% Push Press to drill technique B) 4 Rounds 21/15 Calorie Row 15 Toes to Bar 7 Power Clean and Jerks 155/105 The weight...

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Monday, January 14th

The Dunk take will be here Monday, the 21st! Lonely No Longer CrossFit Journal A) 3 Rounds For Times 50-ft Dumbbell Front Rack lunges 50/35 40 Double unders 30 Wallballs 20/14 20 Pull-ups 10 Burpees Rest 5 minutes between sets (Scale the volume...

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Friday, January 11th

Handstand Like a Boss -Athlete Daily A) 4 Minute AMRAP 21 – 15 – 9: Calorie Assault Bike Thrusters 95/65 Rest  1 minute B) 4 Minute AMRAP 15 – 12 – 9: Row for Calories Hang Squat Cleans 95/65 Rest 1 minute C) 4 Minute AMRAP 12 – 9 – 6: Lateral...

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Thursday, January 11th

A) 3 sets of: Single Arm Dumbbell Thruster x 10 reps each arm  50/30 Rest up to 90 seconds Strict Chinups x 15/10 reps in as few of fractions as possible (Pause for 2 seconds at the top of each rep) Rest up to 90 seconds B) 3 sets of: Dumbbell 3...

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Wednesday, January 10th

How I Made Peace with My Appetite- Girls Gone Strong A) Every 2 1/2 minutes, for 5 sets: Deadlift x 3 reps Dumbbell External Rotation x 8-10 reps each arm B) 20 Minute AMRAP  1 Deadlift  245/165 10 Toes to Bar 15 Bar Facing Burpees The weight on...

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Tuesday, January 9th

A) Every 2 minutes, for 14 minutes (7 sets):  3 Hang Power Snatches + 3 Overhead Squats B) 9 Minute AMRAP  10 Hang Power Snatches 75/55 30 Double Unders A) Every 2 minutes, for 14 minutes (7 sets):  Hang Squat Snatch x 1 rep Build over the course...

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Monday, January 8th

A) Back Squats 5 Reps @ 82% 2 Reps @ 85% 5 Reps @ 82% 2 Reps @ 88% 5 Reps @ 82% 2 Reps @ 91% rest 2-3 minutes B) Every four minutes, for 20 minutes: 21/15 Calorie Row 14 Alternating Dumbbell Snatches 50/35 7 Burpee Box Jump Overs 24/20 *Score is...

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Thursday, January 4th

The gym will be close Saturday, January 6th because of the Fort Vancouver Invitational.  So come down to the Clark County fair grounds and watch 15 Thorbeckes athletes throw down with the best in the North West!  Dave Castro Drops First Hint for...

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