Happy New Years everyone!!! This New Years Eve WOD is a strength based cardio exercise that is a great fat burner! Then were going to finish up with some abs to get us ready for this upcoming summer :) We hope everyone has had a great year, and you all should be proud of all the hard work you have put in! I know its been amazing  for us getting to know everyone, and being able to work with you to achieve your goals. We look forward to another great year!

We will be be OPEN today for the morning classes(6,8,9,10), but CLOSED for the night classes. All classes CLOSED on New Years Day.

WOD: 5 Rounds for time of:

  • 10 Kettlebell Swings (53#/35#)
  • 10 Goblet Squats (53#/35#)
  • 10 Burpees
  • 10 Ball Slams (20#/14#)

Then… 2 Rounds NOT for time of:

  • 500m Row
  • 50 Sit Ups

3 2 1 GO! “You’ll always regret the WOD you don’t do, but you’ll never regret the WOD you do”…unless it’s Fran :)

Last Chance WOD for 10' | Cascade CrossFit

Last Chance WOD for 10' | Cascade CrossFit

Last Chance WOD for 10' | Cascade CrossFitLast Chance WOD for 10' | Cascade CrossFit

COLD OUTSIDE!!!  Today we are going to have a little fun with an agility course for the first 20 minutes:-)  Come in and check it out!!!  HAPPY BIRTHDAY TO CAROLINE FURNESS!!!  A YOUNG 38 YEARS OLD:-)  I’ll bet she’s happy I just broad-casted that…

***We will be be open tomorrow morning, but CLOSED tomorrow night and on New Years Day.

20 min of agility course:

– Ladder drill

– K.B. Drill

– 20 Monster hips

– 15 Box Jumps (24/20)

– Hurdles

– 15 Pass throughs

– Bear crawl

– 10 Wall balls

– Forward rolls on mat


– 100 Pushups

– 50 K.B. Swings

Agility Circuit | Cascade CrossFit

Agility Circuit | Cascade CrossFit

We are really proud of everyone who has been able to stay consistent during the month of December!  It is tough because everyone is so busy so good job to you.  We hope you all had a wonderful Christmas and will have a great New Year.  Keep up the good work and thank you for donating to our food drive!  See you in the gym:-)

WOD: 7 rounds

– 3 Front Squats (155/95)

– 7 L Pull-ups (modified; 7 regular pull-ups and then a 10 sec L Hold)

Time to bring back a great style of workout called “Death By…” On the first minute, you will complete 1 of the exercise and rest for the rest of the minute. On the second minute, you will complete 2 of the movement, rest the rest of the minute. Keep going (3 on the third minute, 4 on the 4th minute, etc) until you have reached your max number you can do in one minute. Once you have reached your max for one exercise, move onto the next exercise. Your score is the total number of minutes of work you do.


10 minutes of Double Under practice. That’s right, you read it right: 10 minutes! We are determined to get you all doing double unders!! Check out the videos at the bottom to help you!!


Death By…


-V-ups (sets of 3)

-Row for Calories

Cascade CrossFit

Lets get after another Benchmark WOD “Elizabeth”, and burn off some of those Christmas cookies!! Hope everyone had a great holiday, and look forward to seeing you all in here today.  Great job everyone!!!  Time to get back after it now that Christmas is over and the Eggnog and cookies are going away:-)

WOD: “Elizabeth”

21, 15, 9 for time of:

  • Squat Cleans (M135#/W85#)
  • Ring Dips

3 2 1 GO!