Call Us: (509)840-0015

Competitive Fitness 12.23.13


Competitive Fitness 12.23.13

Well this has been a crazy year and it’s almost over so I will get a little emotional(haha) . Looking back I can’t believe how much has happened. I have learned a lot and continue to learn, some of it hasn’t been easy but at the end of the day I am very thankful for everything.  Our family is thankful for all the support this community has shown us. If  a couple of years ago you were to tell me that this is what I would be doing for a living I would have laughed and said you were crazy. I feel honored for the opportunity every one of you gives us each and every day to share what we have learned and continue to learn.

We will be closed Tuesday, Wednesday and only be open from 11-1 on Thursday(open gym). Enjoy the time off, take advantage of the time you have with your loved ones, because not everyone can. It’s easy to take this time for granted, but remember that not everyone gets to spend time with their loved ones.

Merry Christmas,



Prep Work
3 Snatch pulls
3 High pulls
3 Power snatch
3 Behind the neck push press
3 Snatch drop-Feet already in the landing position, push your body as fast as possible under the bar-Bar should stay in the same place
3 Full Snatches

Olympic Lifting

8 sets of
Snatch x 1.1 reps
(rest 10 seconds between singles)
Rest 2-3 minutes

5 sets of
Halting Snatch Deadlift + Snatch Pull
Rest 60-90 seconds
Toes to Bar x 10 reps
Rest 60-90 seconds




For time:
Row 1000 Meters
50 Barbell Thrusters 45 lbs
30 Pull-Ups

Cool Down


**Post results to “Leave a reply” section**

3 Responses

  1. Sarah H

    Snatches are coming along- feeling better about them and bonding only helps in me and my snatch relationship!!! Stayed at 55lbs! On “Jackie” I got 13:37 – pull-ups are coming along completed the majority of them with green band only!!! Feeling progress! Merry Christmas everyone!

Leave a Reply