Author page: thorbeckes

Tuesday, January 7th

CFV Championship this weekend! A) Every 2 minutes, for 6 minutes: Push PressSet 1: 5 reps @ 75%Set 2: 3 reps @ 85%Set 3: 1+ reps @ 95% 1+ means max reps at that weight with the goal of at least 1. If you don’t know your 1RM push press, shoot for...

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Monday, January 6th

CFV Championship this weekend! A) Every 2 minutes, for 14 minutes (7 sets): 3 Positions Power Snatch (high hang, hang, floor) Aim to work sets across at 60-75% with no misses. Keep these crisp, focusing on timing and speed. If you miss any set...

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Saturday, January 4th

Happy Birthday Theresa! One week until the CFV Championship!Foundations starts Monday! A) In teams of two, alternating whole rounds: 16 Minute AMRAP12 Dumbbell Snatches 50/356 Toes-To-Bars24 Double-Unders rest 3 minutes  B) In teams of two...

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Friday, January 3rd

Foundations starts Monday! A) In teams of two:10 Minute AMRAP3 Hang Squat Cleans 135/95 6 No-Pushup Burpee Box Jump-Overs 24/20 Rest 5 minutes, and then: B) 10 Minute AMRAP10 Push Presses 135/95 200 Meter Run In both workouts partners alternate...

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Thursday, January 2nd

Fort Vancouver Championship January 11-12th. Come Cheer on your fellow athletes! A) Every 3 minutes, for 9 minutes (3 sets):Back Squat x 15 reps  After a couple warmup sets, take three sets to find a 15 rep max B) 5 Rounds for time300 meter...

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Tuesday, December 31

New Years Eve Schedule: 5/6/8/9am. All other classes canceled.Closed New Years Day. A) In teams of two, with one person working at a time, complete as many rounds and reps as possible in 25 minutes:10 Clean and Jerks 135/955 Rounds of “Cindy”...

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Monday, December 30th

Happy Birthday Renee! New Years Eve Schedule: 5/6/8/9am. All other classes canceled.Closed New Years Day. A) Every 90 seconds, for 8 sets:Behind-the-Neck Snatch Push Press + 2 Overhead Squats Work up to a medium-heavy complex with no misses. Use...

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Saturday, December 28th

Happy Birthday Kelli! Fort Vancouver Championship January 11-12th. Come Cheer on your fellow athletes! A) In teams of two, with only one person working at a time, complete:100 Kettlebell Swings 70/53400 Meter Run*100 Barbell Thrusters 45/35400...

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