The second wod came out on Tuesday. We will be doing these as a gym on Fridays for the next 5 weeks.

15 Minutes, As Many Rounds As Possible (AMRAP). Every rep counts

9- Deadlift (155#/100#)

12- Crossfit Push Ups (release hands at bottom every rep) No snaking or worming

15- Box Jumps (24 inch/20 inch) Full extension of the hips

This is a great workout whether your in the games competition or not.

Cascade CrossFit | Ruth getting the 20' box jump!!!

Cascade CrossFit | Ruth getting the 20' box jump!!!

Cascade CrossFit | Tired after this WOD...

Cascade CrossFit | Tired after this WOD...



Cascade CrossFit | And we think we have it bad!!! These guys are animals...

Cascade CrossFit | And we think we have it bad!!! These guys are animals…


How about this lovely weather???  Yeah…







Focus: L – Sit for a cumulative of 3 Minutes


3 minutes pullups

1 minute rest

3 minutes gassers (down and back is a rep)

1 minute rest

3 minutes ab mats

1 minutes rest

3 minutes front squats (33/44)

* Score is total reps


7 rounds

20 squats

10 ring push ups

10 Sumo D.L high pulls (53#/35#)


Sectionals WOD #2 is posted! Even if you are not competing, I would recommend watching this video so it reinforces what WE look for in standards for deadlifts, push ups, and box jumps. There can be a lot of ambiguity when it comes to push ups and box jumps especially, so this will spell out to you what the true standards are. Know that if you are competing, this is exactly what we will be looking for and will not count a rep if it is missed. If you are not competing, hold yourself to these standards too. Like I’ve said so many times before, although it’s cliche….the only cheating you do is cheating yourself. Why not get the most out of your workout when you are already working so hard???

Alright team Cascade CrossFit, here we go!!

Standards for Sectionals WOD #2 15min AMRAP: 9 Deadlifts, 12 Push Ups, 15 Box Jumps

We want to wish Chris Blake a very Happy Birthday!! Hope you have a great day!!!


Shoulder Press [email protected] 60%,  [email protected] 70%,  3 @ 80%,   [email protected] 90%


12 minute AMRAP

Overhead Lunge (20kilo plate/10kilo plate) down to Red Line

20 Monster Hips

Overhead Lunge back to red line

15 push ups

2 Gassers (1 = Down and Back)

***10 Burpees penalty if you do not cross red line with a lunge or a gasser.

Cascade CrossFit | Hansen

Cascade CrossFit | Hansen

Time for a “Hero” WOD today. As you have probably noticed, most of the Benchmark’s we have done are of the Girls WOD’s. Part of that is because most of the Hero Benchmarks tend to be absolutely insanely tough, and very few could do RX. Well, here is a new Hero WOD we haven’t seen yet: “Hansen”. Going to be brutal folks.

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).


5 Rounds:

30 reps 2 pood (70 lbs)/ 1 pood (35lbs)

30 Burpees

30 GHD sit ups

**Note: This is A LOT of reps for a 2 pood KB gentlemen, as well as a lot of reps fot GHD sit ups for all. Please choose wisely.

A reminder that construction for our bathrooms is now underway. A sani-can is being delivered for the meantime. If you plan to change at the gym, I would suggest trying to change before, if possible.