Congratulations to Ali Hansen who we have selected as October’s Member of the Month! Ali has been long deserving of a little extra spotlight because this woman is one of the most consistent, driven, and determined ladies! Ali has always worked her butt off to do her absolute best in workouts and all the hard work she has put in has turned her into quite a stud!!

Ali has always been pretty dang strong but in the last several months, this lady has even made more of a transformation. She has accomplished amazing skills like kipping pull ups and bar muscle ups, but also has been PR’ing her lifts and workouts like a mad woman. It definitely shows what you can start achieving when you push yourself and set your mind to something.

Ali (who has also has perfected the skill of socializing ;-)) is such a huge part of Cascade. I really can’t imagine if she weren’t a part of the 6:30 class…it would be so different. Ali has such a kind and giving heart, is goofy, and is so welcoming to new people when they come in. All of which help make our Cascade community the amazing community we are so fortunate to have.

I love what Ali writes below about being a role model for her kids….and how much this has helped her grow as a person that extends outside the gym. Girl, we are insanely proud of you and can’t imagine this gym without you in it!

Here is what Ali had to say, take a moment and check it out!

Thank you so much for choosing me as member of the month! I am a self admitted CrossFit geek and love all things CrossFit…following the athletes on social media, competing in the Open, strategizing about my next WOD, and the Games are like Christmas to me!! But I wasn’t always so CrossFit crazy…
Before becoming a member I nannied and would drop off my kiddos at Cascade. I never knew what exactly was going on but I knew my boss was hooked (thanks Kelley Fisher 😉 ) and it seemed like a really welcoming place with great people!! So fast forward to 3 months after I had my second child and I was looking to get the most effective workout in a limited amount of time being a mom of two toddlers. I decided I’d try CrossFit and knew Cascade was where I wanted to do it. It wasn’t long before I figured out that Cascade was someplace really special!! The coaches know what they’re talking about and push you to be your best. The members at Cascade are also second to none! Everyone is down to earth, hard working, and so friendly. Totally my kind of people!!
More recently I have really honed in my eating in order to get the most out of my WODs. I have dropped 35 pounds since March, set new PRs, and mastered skills that seemed unreachable before. As a mom I sometimes feel like I am running from one thing to the next but I live for the gym because of the sense of accomplishment I get from pushing myself in the gym. If I don’t complete a single task at home but I finished a WOD that wrecked me then it was a good day!!
Like I said I am a mega geek when it comes to CrossFit and as we all know, the first rule of CrossFit is to always talk about CrossFit. But in all seriousness, my favorite thing about this sport is the way it changes lives for the better. I am healthier, stronger, more confident, and better prepared for life in general because of the things I do in the box. I am also a better role model to my kids, showing them that it’s important to take care of your body and push yourself out of your comfort zone or you’ll never know what you’re capable of. I love that CrossFit is for everyone and no matter what your fitness level we can all WOD together!!
Thank you Cascade for the honor and thank you for being the kind of place where the possibilities seem limitless as to where I can go on this fitness journey. Can’t wait to see what the next level is for me!!



Another month, and another amazing member to spotlight at Cascade! Congratulations to Dawn Anson for being August’s Member of the Month!

From the first day Dawn came to Cascade, I have always been so inspired by Dawn. She always had such an awareness of what she could handle and approached workouts so smartly. I can’t tell you how hard it is to help people learn finding a perfect balance between pushing yourself but -above all else- being smart and listening to your body! I don’t get to see Dawn workout very much, but when I do, or when I see what she does on the board, I’m always so proud to see her doing what she is doing at 57. She approaches workouts with passion and intensity and (I know) is always pushing herself to be better each and every time.

I have also had the opportunity to get to know Dawn a little better and I have learned even more how hard-working she is in all aspects of her life. There are never excuses and always just doing her best in everything.

I’m so glad you gave Cascade a chance, Dawn, because we are SO proud of you and beyond grateful to have you as part of this family! Thank you for inspiring me and for inspiring so many others!!

From Dawn:

I want to say I’m honored to be member of the month!

I had been going to another crossfit for about 5 years.  I really liked the trainer and how she would push me but never past the point of being hurt.  When that crossfit closed I was scared I wouldn’t find another trainer like her that would understand that I’m not in it for the competition, I’m in it to better myself. She told me about Cascade Crossfit.  When I went online & saw how many people went to the crossfit games and how good they were, I had made up my mind that I wouldn’t fit in.

She brought me to Cascade to “give it a try”.  I knew after the first time I had found my new home.  

The first day was in the old building & we walked in and the trainer, Tessa came over and was so welcoming.  She was great with watching what I could do and making sure I did everything correctly.

I love how all the trainers keep pushing you but also help you modify if needed.  I still continue to do things I didn’t think I would ever be able to do, especially when I started crossfit ~6 years ago I was overweight, out of shape and had just turned 51.  

Cascade has amazing athletes and the one thing I love about it is they encourage everyone to be the best they can be.  I have always been self-conscious about my abilities and not wanting to get in the way of the athletes.  At Cascade I can go to any class and feel like I fit in and I always feel the support of the trainers and other class members and never feel like anyone is judging me.

Every morning I look forward to going in & seeing what is in store for the day (no, I don’t look ahead of time), if I did I would talk myself out of going).  I like that the trainers go over the workout and all the movements, that reminder helps me.

Thanks to all the trainers and crossfitters you make me feel like I’m part of the family and welcome.  Keep up the great work!!

This Member of the Month is more of a personal one for me since I have had the pleasure of working with Paul as one of my personal clients and really getting to know him better along his journey. Paul is so incredibly deserving and I am so proud to call him June’s Member of the Month!

I feel like Paul has been a member at Cascade forever….it’s been a long time!! Like Paul talks about in his video, he had a pretty awesome transformation before he even came into Cascade and it’s always been so awesome watching him push himself to do his best each and every day.

One of the main things to me that stands out about Paul is that he literally never has an excuse. The reality for all of us is that we are busier than ever and it’s certainly no different for Paul. Between being a single, working dad, fitting time to workout takes making a commitment. For the longest time, he has always been one of the most consistent members at Cascade which alone is such an achievement! In January, Paul made a commitment to learn about nutrition and join our nutrition program. Again, this is another thing most can find an excuse why it won’t work and from Day 1, he worked his butt off. Over several weeks, Paul had completely changed the way he was eating….meal prepping, crock-potting, packing lunches to work, and being conscious of so many things he hadn’t been conscious about before. It took a while for him to figure out how to structure his days so he finally could dial his numbers in, but eventually, he freaking NAILED it and has been nailing it ever since. One of my favorite check ins from Paul was hearing how he brought fish and vegetables to work and warmed it in the microwave, and all his office peeps were like “what the heck is that?!”.

Like Paul says, he has lost 20 pounds since January and changing up his diet. Never once was it easy and he has certainly put the hard work in to reap the rewards. We still are working towards even more goals and I know he will crush it because he is so determined. To reflect on all the challenges he has worked through truly makes me so proud. He does it all with a smile on his face and humor. Another one of my favorite things Paul said was “the struggle is real, Tenny!”. Yes, the struggle IS real!! But, he freaking is doing it! Ugh, I just think it’s so awesome!!!

Another thing to note is how Paul just completed his first 1/2 Marathon June 18th! I remember mentioning it to him (half joking because I could barely take myself seriously for doing it) and little did I know, he was all in. He has told me how he never had intended running a half marathon in his life, but he committed to it and did it. And he did pretty awesome for his first half! Not many people would do this without being a runner, and just another reason to show how awesome this dude is.

Paul- you are one incredible person and have worked so hard to be where you are! I can’t wait to continue to help you reach your goals and see all the things you will continue to accomplish! I don’t know how much longer we will have Paul at Cascade (as he mentioned he may be moving in the future) and when that day comes Cascade will definitely not be the same without him!


For May’s Member of the Month, this might have been the longest CrossFitter we have ever had! Congratulations to Brooke Erickson who we picked for May!

I love when it’s time to feature an athlete at Cascade for Member of the Month because I feel like I know so much about so many of our members, but then I realize how much I don’t know! And so many cool things about Brooke that just reinforce why she is an awesome choice!

What has stood out to us about Brooke is her drive to push herself in workouts, but with working through previous injuries, she is always smart yet still knows how to challenge herself. One of the hardest parts of CrossFit is listening to your body, and I think she is inspiring just for that reason alone that she can approach workouts so smart. The other thing that stands out about Brooke is her passion for health. It doesn’t stop at the gym with Brooke. I love how she is such an amazing example of living a healthy lifestyle, and I have already learned so much from her! I definitely encourage you to chat with her if you have specific health concerns. She’s such a wealth of knowledge.

Check out her story and congratulations you stud!!

Wow, what a nice surprise to be chosen as Member of the Month! I’m so appreciative for the recognition among such a great group of athletes. I have been doing Crossfit for almost 9 years now and it has definitely been a big part of my life during that time. I always found gyms to be extremely boring, so it took some convincing to get me to try it, but I’m so glad that I did because it was anything but boring and exactly what I needed.

I have always been an athlete and grew up playing soccer and then switched to volleyball, which quickly became my favorite sport. After high school, I played beach volleyball in San Diego for a couple of years and then in some co-ed leagues when I lived in Denver. When I moved back to Seattle I joined a YMCA and barely went except for on nights they had open volleyball, which I lost interest in because it was not very competitive. Thankfully, this is when I found Crossfit.

Around the same time I started Crossfit I became really passionate about health and nutrition and decided to go back to school. I studied nutrition at Bastyr University and then continued on to get my master’s in human nutrition and functional medicine.  I now have my own functional nutrition practice, NourishThrive, and it feels amazing to be helping others on their health journey. I look at nutrition, exercise/movement, sleep, stress/relaxation, and relationships when I’m working with a client, so it’s been great to be able to use my experience with Crossfit in my practice. I encourage my clients to incorporate high-intensity interval training (HIIT) whenever possible no matter what may be high-intensity for them. There are so many health benefits associated with HIIT – I especially like its effect on the brain!

I love being part of the Crossfit community and I’m so happy that I found a gym that continues to challenge me. I love feeling strong and the sense of accomplishment at the end of a workout. The coaches at Cascade are so encouraging and I really appreciate their knowledge and genuine desire to see members achieve their goals. More than anything though, I am so grateful for all of the friends that I have made over the past 9 years. The people are really what make Crossfit great.

We’re very pumped to announce Nick Ballard as our April Member of the Month! We basically think he deserves this since he has to put up with those 9am ladies every morning!!! 😉 Totally kidding.

Nick has been a member of Cascade for years and has always brought an awesome energy to the gym. What has been a stand out about Nick is that he works his butt off, is very consistent, strives to move well and holds himself accountable for proper movement. He is always cheering others on (which, most the time, is the 9am mom crowd…love that!) and cracking some sort of joke.

Nick has put in a ton of effort at the gym and it’s definitely paid off. With finally hitting a goal of a 200# snatch and whipping out skills like Muscle ups, Handstand pushups, and perfect pushups. The dude is strong and puts up some killer times.

Watch the video to learn more about Nick and make sure to give him a fist bump or high five when you see him at the gym! Proud of you, Nick, for all your hard work, and thank you for being such an awesome representation of what Cascade CrossFit is all about!

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