UPDATE as of 9:00am, Coach Nick will be running a 3:30 and 4:30 class, but 5:30 and 6:30 classes will be cancelled for the night, so everyone, coaches as well, can spend time with their families.
A Halloween Monster Mash-up of “Helen”, “Nancy”, “Karen”, “Cindy”, & “Filthy 50″.

Halloween Nutrition And Candy Survival Kit
15 Hauntingly Healthy Halloween Snacks
 
FrankenChipper:
  • 400m Run
  • 21 Kettlebell Swings (53#/35#)
  • 12 Pull-ups
  • 400 m Run
  • 15 Overhead Squats (95#/65#)
  • 30 Wall Balls (20#/14#)
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats
  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats
  • 50 Push Presses (45#/35#)
  • 50 Walking Lunges

3, 2, 1, GO!

Missing class today??…want to workout????

At home WOD:

3 rounds:

25 air squats
25 push ups
25 Vups
25 Burpees

Post time to comments :-)

 

Cascade CrossFit | Times

Cascade CrossFit | Times

Barbells for Boobs!!! Time to bust our butts for this great cause!!! Thank you to everyone who registered for the workout and is helping support Barbells for Boobs and Breast Cancer Awareness!!! LETS DO THIS!!!!!!

WOD

“Grace”

30 Clean and Jerks  (135#,95#)

 

3…2…1… GOOOOOOOOOO!!!!

Grace for Barbells for Boobs | Cascade CrossFit

Grace for Barbells for Boobs...way to GO! | Cascade CrossFit

I was hoping the music would overshadow my voice…but, of course, it didn’t. Still a fun video :-) Way to go everyone! Watch Rocco walk away at 1:20!!!!!!!! BEAST!

Today we will have a couple WODS to choose from.  For those of you who cannot make it to tomorrow’s Barbells for Boobs WOD you are welcome to do “Grace” today if you choose!  If not we have another WOD that you can do as well :)

WOD

Tabata Gone Bad”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Hand Release Pushups. (Reps)
Double Unders(Reps)
Box Jump 20″ box (Reps)
Burpees (Reps)

OR

“Grace”

30 Clean and Jerks (135#,95#)

Sorry, for those who looked early, I’m changing it up. Forgot about light and what not, but you can still do a 1 mile run if that is what you would like to work on.

First 20 minutes, we will take time to work on your weaknesses, again. Whether that is Olympic Lifts, rowing, running, push ups, pull ups, muscle ups, anything!! It’s time to work on it! If you are working on your Oly lifts, I may suggest doing a “5×5″ structure at about 75%-85% of your max.

THEN…

WOD:

5 rounds:

30 second cumulative L-Sit hold (on parallettes, boxes, pull up bar, rings, or floor)

15 Hollow Rocks

30 second cumulative plank

15 GHD sit ups (sub Vups if not well acquainted with GHD machine)

3…2…1…GO!

Want more info and more understanding on these ab exercises? Here’s a great CrossFit article to help you read up on them and understand the importance of them. http://www.crossfit.com/journal/library/09_03_3_Ab_Exercises.pdf

 

 

Cascade CrossFit | Times

Cascade CrossFit | Times

Cascade CrossFit | 4:30 class!!!

Cascade CrossFit | 4:30 class!!!

 

WOD

500 Meter Row

21 Squat Clean Thrusters (95, 65) adv. =111,85

500 Meter Row

15 Squat Clean Thrusters

500 Meter Row

9 Squat Clean Thrusters

 

Optional Desert

10×10 Front squat with a partner (95,65)

 

3…2…1  GO!!!

 

 

Cascade CrossFit | Times

Cascade CrossFit | Times

Cascade CrossFit | Courtney and Shelli dominating!!!

Cascade CrossFit | Courtney and Shelli dominating!!!