WOD:
Row 1000m
5 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)
Row 500m
5 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)
Row 1000m
Great job everyone!
Shelli, Colette, Michelle, Meredyth, Victoria, and Susan tearing it up! | Cascade CrossFit
Time to start bringing a little more Olympic lifting into the mix! So, we decided to do the Bear Complex…definitely brutal, but you all killed it! Great job to you all, just be careful walking down the stairs tomorrow! 
WOD:
Bear Complex:
5 rounds of 7x’s each: 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press
Bear Complex | Cascade CrossFit
Bear Complex Workout | Cascade CrossFit
You all did an awesome job on the workout today! A lot of running, but it just means your just getting that much better at it! Keep up the great work, we are so proud of everyone! We’re also hoping to make this blog a little more interactive with you all, so please feel free to add your comments for blogs on your opinions, how you felt, and WHATEVER you have to say!!!
WOD:
800m run
Overhead weighted walk to end of parking lot and back
15 V-ups
20 double unders
600m run
overhead weighted walk to end of parking lot and back
15 V-ups
20 double unders
400m run
“”
200m run
“”
Tuesday WOD | Cascade CrossFit
And, another great first fundamental class! Welcome all to Cascade CrossFit!!!
Fundamental class | Cascade CrossFit
Another benchmark Monday! Great workout with a bunch of people! Nice work everyone!! Most everyone beat their score, with a few of you absolutely crushing your last time! Shout out to Tyler Austin who beat his time be nearly 4 minutes!!!
Jackie:
1000m row
50 thrusters
30 pull ups
Benchmark Jackie | Cascade CrossFit
Great job to everyone who came out today for a weekend workout!
WOD:
Work in a two person team to complete 150 back squats with wheelbarrows, piggybacks, and planks mixed in!
Saturday partner workout | Cascade CrossFit
