6413 Burden Blvd.
Pasco, Washington 99301
(509)412-1175

4th Annual Cancer Crackdown

  Join us in our 4th Annual Cancer Crackdown Competition where a portion of proceeds from Entrance fees and donations will be donated to The Max Cure Foundation for Pediatric Cancer in honor of those little angels we have lost and honoring those who have fought this horrific...
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Lift UP Autism

https://www.facebook.com/events/1751378705111533/ WHAT IS LIFT UP AUTISM? Three years ago, on October 19, 2013 Josh Everett, TrainHeroic, and more than 350 boxes in the fitness community, rallied together in spectacular fashion to support the Autism community in a worldwide...
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This Week’s Training 6/13-6/17/16

Warm Up 10 min CAP jigsaw run as many rounds in remaining time 5 pullups 10 pushups 20 fire hydrant (5R clockwise/5R counter clockwise / switch) 20 mountain climbers 10 jumping air squats Monday Deadlift @ 70% please have the athletes stick with these percentages and reps...
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This Weeks Training – 4/18/16 – 4/22/16

Monday Skill/Strength Pause Back Squats (2 second hold) 6×3 – weights will vary here per athlete but we want to try 50-60% of 1rm. – rest :90 between sets and make sure athletes pause in bottom. WOD For Time 5 rounds of Cindy 5 pull ups 10 pushups 15 squats Then...
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This Weeks Training 4/11/16 – 4/15/16

Monday Skill/Strength Back Squats warm up to 70%-80% of 1RM then EMOM for 10 minutes x 3 reps WOD Prison Break 15 rounds 15-14-13,-…-3-2-1x Burpees Sprint 100m Tuesday Skill/Strength Waiters Walks 55/35 Accumulate 8 passes across short length of gym – swap arms each...
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Maximizing Return on Your Investment

You work hard. Day in and day out. The Grind we call it. We do what we must to support our families and provide for their future. As CrossFitters we are also slightly ahead of the curve because we understand the importance of making time to take care of ourselves through...
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Post-Open Plan of Attack

The Open has come and gone. We witnessed some extraordinary performances from everyone, got to cheer until our voices gave out, and left every ounce of blood, sweat, and tears on the floor. Now that the excitement has subsided, the test has been completed, the question...
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This Weeks Training – 4/4/16 – 4/8/16

Monday Skill/Strength Partners OH Walking Lunges 95/65 – short distance of the gym. Partner 1 lunges across to Partner 2. Partner 2 lunges across. Each partner will make 4 passes. – scale to empty bar or bumper plate WOD Partners Double Grace 60 x clean & jerks...
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This Weeks Training – 3/28/16 – 1/1/16

Monday Skill/Strength Deadlifts 5×5 @ 70% of 1 rm across WOD EMOM for 6 minutes 3 shoulder to overhead 135/95 6 pistols rest 3 minutes AMRAP 6 minutes 6 pullups 9 power cleans 135/95 Cool Down Coaches Choice Tuesday Skill/Strength Turkish Get Ups accumulate 20 reps ( 10 each...
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This Weeks Training – 3/21/16 – 3/25/16

Monday Skill/Strength Front Squats 5×5 @ 65-70% of 1 RM WOD 10 rounds Power clean (135/95) 10-9-8-7…1x Push-ups 20-19-18-17…11x Tuesday Skill/Strength Waiters Walk (short distance of gym) 5 passes down and back WOD AMRAP 8 minutes 4 x Handstand push-ups 8 x KB...
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