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Thorbeckes CrossFit posted on Facebook

The gym will be open at 7:30 to do work. The race starts at 8:30. Registration begins at 7:30 Friday 7414 Warmup/mobility Fitness WOD: “SWAT Challenge” or “I Ran From The Cops” 5k Performance Strength: A) 5 sets of: Snatch Pull + Hang Snatch + Snatch Rest as needed Build to today’s heaviest set.5 sets of B) 5 sets of -2 Front Squats Rest as needed Loads per set (by %): 65, 75, 85, 90, 90 C) Every two minutes, for 10 minutes (5 sets): -16 Overhead Walking Lunges Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 155/105 lbs…and move up from there if you’re handling it well. WOD: “SWAT Challenge” or “I Ran From The Cops” 5K

Thorbeckes CrossFit shared a link on Facebook

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

Thorbeckes CrossFit posted on Facebook

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.

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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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arielyve published the post All You Need to Know on Preventing Cancers on Tabata Times
Everyone has cancer cells in their body and these cells never get caught in normal tests until...
CrossFit 38 Degrees North shared an image on Facebook

CrossFit translates to all aspects of life, hopefully it influenced these guys aim over the weekend. Here is four of our 38 North boys on a camo heavy bonding trip into the wild. And the WOD for tomorrow is.......... "The CrossFit Total" 15 Min to find 1RM Back Squats -3 attempts 15 Min to find 1RM Press-3 attempts 15 Min to Find 1RM Deadlift- 3 attempts add highest rep from each movement together to find total

Richard Bird published the post Gear Review: ZERO | G Bottle Belt on
When it comes to new products, there are two things I love. #1 - an entrepreneur and inventor that...
mindcoach published the post Habits and Athletic Performance on
I think it’s safe to say the all of us have a few areas of our lives that we’d like to improve...
Antioch CrossFit shared an image on Facebook

Follow up to my last post. Not only can I teach you how to defend yourself, lift a barbell properly but I can also watch your baby while you WOD! I told you we're a family gym! Your monthly fee includes my Daddy Day Care duties! =)

CrossFit Danville posted on Facebook

Reminder: clean and jerk clinic today at CFD from 11-12! It's free and open to anyone that's participating on CFD's Barbells for Boobs fundraising team. Spend the hour with Coach Joe working on your technique and tips for cutting down your Grace time for our event next Sunday! No need to register, just show up at CFD today at 11:00 am.

CrossFit San Jose shared a link on Facebook

CrossFit San Jose posted an article
CrossFit San Ramon posted on Facebook

Sunday FauxGa Conditioning – Mc Flurry 400 M Run 21 Power Cleans 95/65 21 Thrusters 95/65 21 Pull Ups 400 M Run 15 Power Cleans 15 Thrusters 15 Pull Ups 400 M Run 9 Power Cleans 9 Thrusters 9 Pull Ups

CrossFit San Ramon posted on Facebook

Cfsr night out at mcgahs...vip section cuz we're kind of a big deal.....

CrossFit Danville shared a link on Facebook

CrossFit Danville posted an article
CrossFit Verve posted on Facebook

New WOD: As many reps as possible in 3 minutes: 10 Burpee box jumps 24″(20″) 20 Pull ups 30 Air squats 40 Toes to bar 50 Wall balls 60 KB swings 24kg(16kg) 70 Double unders Rest 3 minutes As many reps as possible in 6 minutes: 10 Burpee box jumps 24″(20″) 20 Pull ups 30 Air...... Click for more: http://www.crossfitverve.com/?p=16746

Grassroots CrossFit shared an image on Facebook

Pumpkin-carving night at GRCF! Thanks for coming to hang out and get in the Halloween spirit with us!

Big Horn CrossFit posted on Facebook

HAPPY BIRTHDAY, Ashley M.! We'll be checking in to see if you got your burpees in...have a great day!

CrossFit Deco shared a link on Facebook

We have a few members running tomorrow's race! Let's send good running vibes to Ruby, Judy and Allison! Check the link for race info, road closures, etc.

CrossFit Fairbanks shared an image on Facebook

Way to go Mark! New Personal Record bench press at 355lbs!

CrossFit San Ramon posted on Facebook

SATURDAY Warm Up – Running Drills Speed – 6 x 50 Meter Sprints Conditioning – 12 Min AMRAP 10 Over Head Squats 95/65 12 Hang Power Cleans 95/65 14 Lateral Jumps over the Bar Bonus Abs – 200 Sit Ups for Time

Big Horn CrossFit shared a link on Facebook

Thank you to everyone for another great Barbells for Boobs fundraiser. We are so proud and honored to have such an awesome community! If you were unable to make it out today there is still time to donate to this great cause. We are just a little over $100 dollars shy of our goal of $1000! Help us get there! https://fundraise.barbellsforboobs.org/fundraise/team?ftid=36061

CrossFit Danville shared an image on Facebook

52 years young and running 10k's on the weekend for fun. Great job, Brian! ...and nice shirt too!

raidocoaching published the post Listening to that Voice on
Sometimes we all have to make decisions we don't like... For me that was listening to that inner...
Big Horn CrossFit shared an image on Facebook

A few more pics from Barbells For Boobs

CrossFit Deco shared an image on Facebook

Endurance wod was a doozy today! Look, there was even a car-push cash out! Great work by both classes today! #crossfit #crossfitdeco #doozy #wod #ropeclimbs #ttb #squats #kbswings #burpees #cleans #pullups #thatcoversjustabouteveryCFmovement

CrossFit Adventure shared a link on Facebook

REINDEER GAMES: To help you decide between Rx and Scaled, the tougher/heavier movement standards have been posted on WODRocket: http://www.wodrocket.com/index.php?option=com_ohanah&view=event&id=716

MBS Crossfit shared an image on Facebook

MBS Crossfit shared an image on Facebook

Kyle is doing his first competition aboard the USS Midway this morning. Supporting our veterans in Crossfit style - a hard ass workout! #threewisemen #veterans

CrossFit San Jose shared an image on Facebook

So this post is for those of you here chain. When you come in on Monday the place will look just a little bit different. And for those of you like to make changes we will be painting over the mural tomorrow after the 9:30 AM class. Pizza and beer provided by CrossFit San Jose. That is if anybody want to get their hands dirty :)

Big Horn CrossFit shared an image on Facebook

Thank you so much, Dr. Arvay and your amazing team! #crackmybones #bighorncrossfit

CrossFit Undeniable shared an image on Facebook

Front Range CrossFit shared a link on Facebook

Big Horn CrossFit shared an image on Facebook

CrossFit Undeniable shared an image on Facebook

Here is some pink to start the morning. Can't wait to see more at Barbells for Boobs! (In case you are wondering it's beets, strawberries, pineapple, kale, banana, and flax seeds. And yes, it was delicious!) #barbellsforboobs #eatcleanandconquer #CFU #breakfastsmoothie #ilovebeets #crossfit

CrossFit Deco posted on Facebook

- 8:30 endurance (warm up starts at 8:15). Did you bring long socks? - 10am open class. Did you bring a friend?

CrossFit Fairbanks posted on Facebook

Be a Role MADLE! Moms And Dads Leading (by) Example! CrossFit class at 11 and CrossFit Kids at Noon! CrossFit Kids classes are FREE for any members children! Get in on the fun!

CrossFit Undeniable shared a link on Facebook

CrossFit Undeniable - CrossFit Barbells for Boobs is a 501(c)3 non-profit organization dedicated to the early detection of breast cancer, with an emphasis on women and men under the age of 40. Inspired by athletes everywhere, local communities come together, fundraise, and help us detect potentially life threatening breast cancer occurrences. Please come and share with us here at CFU your desire to help! Saturday Mornings (No Measure) Carrabba's/Planet Fitness Run (touch the door and return) 8 Samson Complex Shoulder Circuit 10 Passthrough 10 Squat 10 Jumping Lunge 10 Sit up 10 Push Up Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# ................................................... Perform either WOD individually, or team up with someone and complete both WODs as partners!!

29th Street CrossFit shared an image on Facebook

Needless to say; this is happening right now! #WorkHardPlayHard #CrossFitWynwood #FitFamily #CrossFitFamily #ByeDana #Friday #Wynwood #Brickhouse

CrossFit Refinery posted an article
The CrossFit Cube posted an article
CrossFit Station shared a link on Facebook

http://crossfitstar.com/wod-saturday-october-18-2014/

CrossFit Station posted an article
CrossFit 305 posted on Facebook

CF305 Team WOD at 11am Mixed gender or same sex pairs For time: *20 Complexes (135/95-7Deadlift/5Hang power clean/ 3Shoulder to overhead) *20 Rope climbs(18') *at the top of each minute either Males perform 3 muscleups or females perform 1 muscleup Break up reps as needed. #CPP #Coachpanos

CrossFit Deco posted on Facebook

Hittin' tomorrow's Endurance WOD at 8:30? You may want to pack a pair of long socks...

CrossFit Deco shared an image on Facebook

Friday nights at the gym are WAY too exciting for these two. #crossfit #crossfitdeco #crossfitdogs #dogssettingPRs

CrossFit Paragon posted an article
CrossFit Dojo posted on Facebook

Saturday WOD 101814 "CrossFit Blackjack" For Time: 800m Run - Then - 20 Rounds 20 thru 1 Reps Squats 1 thru 20 Reps Push Ups - Then - 800m Run

CrossFit Rx posted an article
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CrossFit Pulse shared a link on Facebook

WOD 10.18.14: WOD 7 rounds of 7 reps 7 KB swings, 53/35 7 Wall Balls 20/14 7 Goblet squats 7 Push ups 7 jump... http://t.co/50LkGftA7f

CrossFit North Alpharetta shared an image on Facebook

CrossFit Dojo shared an image on Facebook

Way to Rock'n'roll whochi coo!

CrossFit Pulse shared a link on Facebook

New post: WOD 10.18.14 http://t.co/otImAXzsRi

CrossFit Pulse posted an article
CrossFit Perimeter posted on Facebook

Best RX times for Thursday WOD: Malia M 13:04 Aaron P 13:36 Bret B 15:25 Ashley B 16:00 Leo O 16:44 Chris R 17:00 Monica D 17:33 Luis L 18:20 Stacey G 19:30 Rebecca R 21:38 Alan D 22:32 Craig W 22:40 Andy H 23:17 WOD: 21-18-15-12 Front Squats (95/65) TTB 400M Run on Evens ASP 4 Laps F Carry (75/45)

No Excuses CrossFit shared a link on Facebook

Yoga is on Saturday at 11 am with Michele! Non-members are welcome to attend. #crossfit #yoga #suwanee

29th Street CrossFit shared an image on Facebook

Back by popular demand! We are now accepting PRE-ORDERS through next week for both the "CFW" snapbacks and the "CFW" tees and tanks... #OrderToday #CFW #CrossFitWynwood #CrossFit #Apparel #Gear #TrustTheProcess

CrossFit WV posted on Facebook

Fellow Crossfitters, Our DJ has backed out for the Halloween Party! We need help! If ya'll know of anyone please contact Caroline ASAP!!!

CrossFit North Atlanta shared an image on Facebook

Coach Eric is PUMPED for tomorrow's park workout! He's got a good one planned. Reserve your spot via Wodify. Underwood Hills Park @ 10am. Be there. #SunsOutGunsOut

CrossFit South Cobb posted an article
CrossFit Smyrna posted an article
CrossFit South Cobb posted on Facebook

Team Workout tomorrow, Saturday!! Come meet some new faces!!