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Thorbeckes CrossFit shared a link on Facebook

http://www.crossfitinvictus.com/blog/improve-your-overhead-squat/

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Tuesday 6314 Warmup/mobility Fitness Strength: EMOM for 20 min -2 Hang Power Cleans WOD: For max reps -90 seconds of Push Press Rest 30 seconds -90 seconds of Double-Unders Rest 30 seconds -60 seconds of Push Press Rest 30 seconds -60 seconds of Double-Unders Rest 30 seconds -30 seconds of Push Press Rest 30 seconds -30 seconds of Double-Unders *The weight of the PP should be as close to body weight as you can handle. Performance Strength: EMOM for 20min -2 Power Cleans Note loads used for each set. Goal is maximum load successfully lifted over the course of the 20 min WOD: For max reps -90 seconds of Handstand Push-Ups (strict) Rest 30 seconds -90 seconds of Double-Unders Rest 30 seconds -60 seconds of Handstand Push-Ups (strict) Rest 30 seconds -60 seconds of Double-Unders Rest 30 seconds -30 seconds of Handstand Push-Ups (strict) Rest 30 seconds -30 seconds of Double-Unders Cool down: OTM for 8 min Even: banded shoulder flossing Odd: foam roll calf Extra Credit: 3 sets not for time - Handstand walk 15-20m -L sit 30-45 sec - 4-6 skin the cats

Thorbeckes CrossFit posted on Facebook

Friday 52314 Warmup/mobility Fitness Strength: 4 sets of -Single Leg Romanian Deadlift x 6-8 reps each leg Rest 45 seconds -10 medicine ball cleans Rest 45 seconds -Jump Rope Skill Work x 45-60 seconds Rest 45 seconds WOD: “Fran” 21-15-9 for time -Thrusters 95/65 -Pullups Performance Strength: 20 min to build to a heavy clean and jerk -3 min MR Double Unders WOD: “Fran” Cool down: OTM for 8min Even: lat foam roll Odd: couch stretch Extra Credit: Take 15-20 min to build to a 1RM bench press. You may have to do this in the main facility after class.

Thorbeckes CrossFit posted on Facebook

Thursday 52214 Warmup/mobility Fitness Strength: 3 sets of -10 Back squats Rest 60 sec -accumulate 45-60 sec in handstand Rest 60 sec -15-20 push-ups WOD: 4 rounds for times -800m run 2min rest Performance Strength: A. In 8 sets or fewer, build to a 1RM Back Squat Set 1 @50% x5 reps Set 2 @65% x4 reps Set 3 @75% x3 reps Set 4 @85% x2 reps Set 5 @90-95% x 1 rep Sets 6-8 Test 1 rep max **Rest 60-90 sec between sets 1-4, and 3-4min between attempts over 85%. Leave weights on bar, you’ll come back to this B. 60 sec of strict handstand push-ups Rest 2min 60 sec of kipping handstand push-ups C. Back Squat x Max Reps @ 85% of today’s 1 RM Cool down: OTM 6 min Even: foam roll IT band Odd: cats and dogs

Thorbeckes CrossFit posted on Facebook

Thursday 41714 Warmup/mobility Fitness Strength: 4 sets of -10 Box Step-Ups Rest 45-60 seconds -10 Bent over row Rest 45-60 seconds -3 jerk balanced Rest 45-60 seconds Performance Strength: Jerk Balance 3×3 *start with empty bar and make it perfect 12 min to build to a heavyish split jerk WOD: 3 sets for max reps of -30 seconds of Double-Unders 30 seconds of Rest -30 seconds of Ground to Overhead 135/95 30 seconds of Rest -30 seconds of cal row 30 seconds of Rest Cool down: Foam roll

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General Information

NameThorbeckes CrossFit
OwnerTravis Schliesser
Websitewww.thorbeckes.com/crossTrai...
Phone(360) 219-7173
Emailcrossfit@thorbeckes.com
Address2020 Borst Ave
Centralia, WA 98531

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McMinnville CrossFit IMUA shared an image on Facebook

4 days past her due date! Come on baby Hazel...we want to meet you!!!

Molly Eledge published the post Paleo Churro Ice Cream Sandwich on Nutrition WOD
Paleo. Churro. Ice Cream. Sandwich. WAAAH?! Yeah- you read right! And don't let the whole "paleo"...
McMinnville CrossFit IMUA shared an image on Facebook

Coming soon! Bring a friend and let's get ready for some football!!!

Kristy Parrish published the post King Kong Apparel: Generation Gym Bags Are Built for a Lifetime on Tabata Times
How many of you have gone through more than two gym bags in the last year? Or three? Or even four?...
Beaverton CrossFit posted an article
CrossFit Train shared a link on Facebook

http://crossfittrain.com/blog/2014/7/2/likeagirl #likeagirl

Beaverton CrossFit posted an article
CrossFit 101 shared a link on Facebook

http://crossfit101.com/waiting-exhale/

CrossFit Los Gatos posted an article
CrossFit Excellence shared a link on Facebook

Check out the pain faces, the tires, the farmer carry...

CrossFit Excellence posted an article
Berkeley CrossFit posted an article
mindcoach published the post Confidence and High Intensity Performance on
[pullquote align="right"]Sound familiar? "You want to be confident, since you know this is critical...
Morgan Hill CrossFit shared a link on Facebook

week5 wod4 http://wp.me/p3Bc8L-jj

CrossFitOfFremont posted an article
Berkeley CrossFit posted an article
Tracktown CrossFit shared a link on Facebook

7-3-14 http://wp.me/p4qBhj-bm

CrossFit 101 posted an article
CrossFit Potrero Hill shared a link on Facebook

WOD- Thursday, July 3 SKILL OF THE MONTH: MUSCLE-UP Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups! Week 7/1-7/6/14 1. Swing Hip to Rings 3×8 2. Ring Supports 3×8 3. Ring Rows 3×10 4. False Grip Hang 2x …

CrossFit Oakland posted on Facebook

Thursday is a Recovery Day!

Telegraph CrossFit shared a link on Facebook

Thursday 7/3/2014 WOD http://www.telegraphcrossfit.com/thursday-732014/

Telegraph CrossFit posted an article
CrossFit Ashland posted an article
Beaverton CrossFit shared a link on Facebook

Announcements Fourth of July schedule! Friday - 8:30 AM and 11:30 AM Saturday - 8:15 AM, 9:30 Burn, 12:00 PM Main - Mobility with Roskopf Guest Mobilizer this evening! This guy knows how to have a good time! View Public Whiteboard: http://bit.ly/1vzh78F Metcon (No Measure) Expect some smashing, rolling, twisting, turning, laughing, crying and overall goodness happening to your crusty tissues!

Max Fitness CrossFit posted on Facebook

7/3/14 Come in, work on a skill! Make up a WOD.

CrossFit Dark Element shared a link on Facebook

http://cfdarkelement.com/whiteboard/

CrossFit Dark Element shared a link on Facebook

http://cfdarkelement.com/daily-wod/

CrossFit the Den posted an article
Beaverton CrossFit posted on Facebook

Mobility Thursday night. July 3rd. 6:30pm - guest/substitute mobilizer! This guy's gonna tear you apart! Have a blast gang! RWR.

CrossFit Sweatshop posted an article
San Carlos CrossFit shared a link on Facebook

CrossFit Oakdale shared a link on Facebook

http://cfoakdale.com/2014/07/03/kevins-climb-completed/

San Carlos CrossFit shared an image on Facebook

Lots of snatches tomorrow #crossfit #snatch #fit #fitness #exercise #lift #wod #pr #crossfitgirls @mjett74

San Carlos CrossFit shared an image on Facebook

Working on our base. #crossfit #rowing #fit #fitness #wod #lift #exercise @mmaclean01

CrossFit All Terrain posted an article
Concord CrossFit shared an image on Facebook

Welcome some new faces :-) great job tonight Courtney, John and Megan!!!

CrossFit Grants Pass posted an article
CrossFit West Santa Cruz shared a link on Facebook

Matt http://wp.me/suz1A-matt

CrossFit West Santa Cruz posted an article
Beaverton CrossFit posted on Facebook

Great work at the track tonight....tough session

CrossFit Potrero Hill posted an article
Beaverton CrossFit shared a link on Facebook

Announcements Fourth of July schedule! Friday - 8:30 AM and 11:30 AM Saturday - 8:15 AM, 9:30 Burn, 12:00 PM Main - CrossFit View Public Whiteboard: http://bit.ly/TQiSCw Main WOD Around the World (No Measure) 5 movements @ 70% 1 min each for 30 min Olympic lifting Clean and Jerk (1 clean + jerk each 90s ; add 10# until fail ) Perform 1 clean + jerk each 90s, add 10# ; until fail...rest 5 min , repeat...try to meet or beat it Men start - 135 Women -95

Telegraph CrossFit shared an image on Facebook

Working on Jerk Balances for warmups and position work in tonight's Weightlifting Class

Rogue Valley CrossFit shared a link on Facebook

*REMINDER* Holiday Schedule: NO CLASSES FRIDAY OR SATURDAY & NO KIDS BARBELL CLASS THURSDAY NIGHT

Eugene CrossFit posted an article
Westside Bend CrossFit shared an image on Facebook

There is a limited schedule for the 4th of July. We are going to be shut down for the evening classes (4, 5:30 and 6:30). Morning schedule will be the same. Have a great 4th of July!

Rogue Valley CrossFit posted an article
CrossFit Mill Valley shared an image on Facebook

Worlds colliding to save lives. Juggling for Jude #poweredbymammoth

CrossFit All Terrain posted on Facebook

Unfortunately the game has been canceled tonight everyone

CrossFit West Santa Cruz posted on Facebook

Athletes, remember that the Firecracker Race will be running on July 4th at Harvey West. You'll need to park a couple blocks away and walk or run to the 9am class. :-)

Anonymous shared a link on Facebook

7/3/14 http://wp.me/sWAja-7314

CrossFit 209 Sport shared a link on Facebook

https://m.facebook.com/story.php?story_fbid=735577119822185&id=163071317072771

CrossFit 209 Sport posted on Facebook

What will you be making for your 4th of July BBQ??? Let's hear it!! https://m.facebook.com/story.php?story_fbid=410308475776149&substory_index=0&id=271313329675665

CrossFit Excellence shared an image on Facebook

So much of what I teach in OLY training summed up in this picture. Study it. Do it.

CrossFit 209 Sport shared an image on Facebook

https://m.facebook.com/story.php?story_fbid=284606848385040&id=148284738683919 More info on knee pain!!

CrossFit 101 shared a link on Facebook

Scamper Pics are up!

CrossFit West Santa Cruz shared a link on Facebook

Super short read with great tips.

Anonymous posted an article
saulj shared a link on Facebook

Not saying anything, just saying...

The Shipyard CrossFit shared an image on Facebook

And today, we met Kalsu....