Improving the Squat: Hip Flexion and External Rotation


10—>1     Thruster (135,95)

1—->10   Burpee Pullups

Optional Dessert

1 min max cal row

1 min max Front Squat (95,65)

1 min max Pushups





15 minutes skill work (this is anything you want–Oly lift technique, butterfly pull ups, handstand push ups, rowing, L-sits, etc)



Sumo Deadlift High Pull (75/55)

Kettlebell Swings (53/35)

Box jumps (24/20)

WOD Times

WOD Times

Ugh oh! Look what happened after Santa caught the CrossFit bug!! | Cascade CrossFit

Happy Sunday everyone!!!

For those who maybe did not see the Facebook post, but happen to check our blog, we are hosting a workout with CF Amped from Bellevue, today at 1pm. Anyone and everyone is welcome to come! Workout will be a partner workout with one member from Cascade and another from Amped. We love getting to know other CrossFit gyms in the area, and CF Amped was kind enough to welcome us to their gym this past Tuesday, so we are excited to return the favor and just fun WODing and getting to know each other!


A surprise :-)

Partner W.O.D
1 minute on, 1 minute off (24 minutes)

– toes to bar
– wall balls (20/14) 10ft mark
– hand release push ups
– kettlebell clean and jerks (53/35)
– burpees
– box jumps (24/20)

You and your partner will rotate between exercise and rest. You will start with doing all of the exercises once and then coming back through to complete a second rotation. Score is total reps combined.