Death By…Yeah Baby!

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Cascade CrossFit | Eric giving us his victory pose for getting hired at the Kirkland FD!!! STUD

Time for a Death By WOD, which we haven’t done in quite some time.  These suckers are real easy at first and get real tough quickly:-)  Great job on a brutal week in the gym and getting those burpees done!!!  We are on day 74 of the Burpee Challenge and I decided to not put any in the WOD today so you’ll have to get them all done on your own time;-)  You guys excited for our Biggest Loser Challenge Starting April 1st???  It is going to be a great way for us to reach some awesome results. Advocare Info Session tonight at gym at 7:30pm, hosted by Aimee Holy. Please come if you are interested in the Biggest Loser Challenge and if you are interested in the Advocare prodcuts. Aimee will be able to answer all your burning questions! :-)

I also wanted to congradulate one of our own, Eric Forslin, who got a job offer with the Kirkland Fire Department yesterday…that’s a game changer folks!!!!!!!!!!!!!  He has worked really hard for this and it finally paid off, so if you see him around tell him a job well done!  Unfotunately, Eric will not be able to train at Cascade for 4 months or so, but he will be back!  Anyway, great job my friend and I’m really proud of you:-)


- Floss the Hammies

- Partner shoulder stretch

- Couch Stretch

WOD: Death By…(In this WOD you will do 1 rep the first minute, 2 the second minute, 3 the third minute, etc.  Some exercises we might increase by more than 1 rep.)

- Bench Press  RX (135/75) BM (155/95)

- Row for calories (increase by 2 calories each minute…2 first minute, 4 second minute, 6 third minute, etc.)

- Double Unders (increase by 5 each minute…5 first minute, 10 second minute, 15 third minute, etc.)

Record total time and when you fail in an exercise you must go right into the next exercise once the start of the minute comes.

Cash out:

100 Ice Creams (100 reps each side) RX (20/14) BM (25/20, using the slam balls)

3/14/12 Times

3/14/12 Times

10 Responses to Death By…Yeah Baby!
  1. Joey
    March 14, 2012 | 6:46 AM

    EForse-lin, well done – I knew you had it on lock, now go do work bud!

  2. Ruth
    March 14, 2012 | 7:59 AM

    And we can say we knew him when…!
    I’m so happy for you-well done, son! So you’ll be back to train in July right??? I’m sure I’ll have double unders conquered by then-LOL!!!

  3. Andrea
    March 14, 2012 | 9:11 AM

    Aww Eric we will miss you! I couldn’t have happened to a better guy with a kind heart and hard work ethic! WE are proud of you :)

  4. Courtney
    March 14, 2012 | 5:36 PM

    Congratulations Eric! We will miss you and look forward to your return. Good luck in training!

  5. Mer
    March 14, 2012 | 7:39 PM

    We are so proud Eric! Yay!!!!! They’re lucky to have you!

  6. :-)
    March 14, 2012 | 8:47 PM

    When is the calendar coming out Forslin? You big stud hunk

  7. Nachelle Corey
    March 14, 2012 | 9:38 PM

    Congrats again Eric! So happy for you! Love the pic BTW ;-)

  8. Eric
    March 15, 2012 | 9:22 AM


  9. Heidi
    March 15, 2012 | 9:23 AM

    ^whoops. YEAAHHHHHH BABBBBBY!!! -from heidi :)

  10. Heidi
    March 15, 2012 | 9:23 AM

    ^Whoops. YEAAHHHHHHH BABBBBBY!!! -from heidi :)

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