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

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 | Cascade CrossFit

Bear Complex Workout | 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

Tuesday WOD | Cascade CrossFit

And, another great first fundamental class! Welcome all to Cascade CrossFit!!!

Fundamental class | 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

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

Saturday partner workout | Cascade CrossFit

Saturday partner workout | Cascade CrossFit
Saturday partner workout | Cascade CrossFit