Sunny weather means a little running!!!

Oh Yeah!!! | Cascade CrossFit

Oh Yeah!!! | Cascade CrossFit

All right folks, the sun is out today and we will take advantage of it! Let’s start off the week with a bang and work hard in the gym today. How’s the Biggest Loser Challenge going for those of you participating??? If you have a smartphone, we’ve found a couple awesome apps that give paleo/healthy recipes…super easy and are FREE! Checkout: paleo caveman diet recipes and Caveman recipes.

I can’t tell you ALL how impressed I am with your consistent hard work in this place!!!!!! I love seeing you all come in with smiles on your face too:-)


- Banded wall stretch
- Banded hip flexor stretch
- Hip mobility
- Calf stretch

WOD: Manion “sort of” (this is a hero Wod, but we are toning it down a bit because it’s crazy!)

Buck: 5 rounds, Elk: 6 rounds, Moose: 7 rounds

400 meter run
15 back squats (135/95)

Actual RX for “Manion”:
7 rounds:
400m run
29 back squats (135/95)

End with the couch stretch and banded hamstring stretch!!!!!!!!!!!!!!

Amy doing squats | Cascade CrossFit

Amy doing squats | Cascade CrossFit

Times | Cascade CrossFit

Times | Cascade CrossFit


3 Responses to Sunny weather means a little running!!!
  1. Kyle M.
    May 7, 2012 | 5:21 AM


  2. Anonymous
    May 7, 2012 | 9:29 AM

    Its always after the WOD you say “I had a little left in the tank, I could have done that RX, or moose”. Just have to go for it.

  3. Tenny
    May 7, 2012 | 8:31 PM

    Way to go RX’ers! That’s a TON of squats!

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