Happy Birthday MELANIE!

Been an awesome week so far and couldn’t be a better day for a chipper….BIRTHDAY CHIPPER that is!!! :-) Today, we are celebrating the lovely Melanie Deitch! Now, Melanie is quite the animal in the gym, so I don’t want to make this easy! Happy 34th Birthday Mel!!

Melanie the beast! | Cascade CrossFit

Melanie the beast! | Cascade CrossFit

“Happy 34th Birthday Melanie” WOD:

34 box jumps (24/20) MOOSE: (30/24)

34 push ups MOOSE: banded push ups

34 KB sit ups and stand ups (53/35) MOOSE: (70/53)

34 overhead walking lunges w/plate (blue/green)- 34 steps each on each leg MOOSE: (red/yellow)

34 back extensions

34 broad jumps

34 kettlebell swings (53/35) MOOSE: (70/53)

34 DB step ups on box (25#/15#) (24/20) MOOSE: (35#/25#) (30/24) -34 steps with each leg

34 V-ups

34 KB Sumo deadlift high pull (53/35) MOOSE: (70/53)

3…2….1…GO!!

Just a reminder that NEXT FRIDAY marks the start of the CrossFit Games Northwest Regionals that Team Cascade CrossFit has qualified for, which will be held at the Puyallup Fairgrounds! Silke, Melanie, Vanessa, Kyle, Nick, and Rocco, along with alternates Heidi and Marshall, have been training their BUTTS off for this and I think have a darn good shot at finishing really well! Out of 30 teams competing, 3 teams will make it to The Games this summer. Pleease come out and support your fellow teammates…going to be a fun, inspiring, and awesome experience!! And, of course, don’t forget to wear your Cascade CF shirts!! For information on scheduling and directions check out this link: http://games.crossfit.com/region/north-west/schedule

 

The nasty one arm DB snatch WOD…men 100lbs and women 70lbs. Rocco and Silke, you got this WOD! :-)

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Cascade CrossFit | Times

 crossfit, gym, crossfit gym, fitness training, sports training, crossfit football, athletics, personal training, group fitness, running, rowing, cardio classes, strength and endurance class, Issaquah, North Bend, Snoqualmie, Snoqualmie Ridge, Sammamish, Fall City, Carnation, gym, gyms, health clubs, fitness center, cascade club, cross fit, regionals, crossfit games, Issaquah gym, exercise issaquah

Cascade CrossFit | 20 people in this class!!! Love the energy!!!

14 Responses to Happy Birthday MELANIE!
  1. Mar Mar
    May 17, 2012 | 6:11 AM

    This workout is so ridiculous I was sweating reading it…

  2. Mar Mar
    May 17, 2012 | 6:11 AM

    Happy birthday Mel!!!!

  3. mel
    May 17, 2012 | 6:19 AM

    OMG! That’s nuts! I’m so sorry guys!! :) Now go and get after it! Weeeeee

  4. Ruth
    May 17, 2012 | 6:58 AM

    This WOD makes me laugh…like a crazy woman! Oh dear get r done!
    And Happy Bday to a sweetie, you’re a beauty in my book:-)

  5. CW & JW
    May 17, 2012 | 7:38 AM

    Happy B-day Mel, sorry JW and CW will be missing this WOD, sure hope all your wishes come true today. You CCF friends. Enjoy eat 6 cupcakes. LOL

  6. Kyle
    May 17, 2012 | 7:45 AM

    Happy Birthday Mel!

  7. Tenny
    May 17, 2012 | 8:03 AM

    Hope you have an AWESOME birthday MEL!

  8. Andrea
    May 17, 2012 | 8:27 AM

    Happy Birthday to my girl!! :))

  9. Krista
    May 17, 2012 | 8:29 AM

    Happy birthday Mel!!! Hope you have a wonderful day!!

  10. Nachelle Corey
    May 17, 2012 | 10:56 AM

    Happy Birthday Mel!

  11. silke
    May 17, 2012 | 2:50 PM

    Ya old fart..

  12. Cody T
    May 17, 2012 | 7:03 PM

    Happy Birthday Melanie! We’re those KB situp/get ups and DB step ups some kind of a cruel joke? @fire station

  13. Courtney
    May 17, 2012 | 8:29 PM

    Fun times! Glad I got to join the party!

  14. Melanie
    May 17, 2012 | 11:34 PM

    That was a terrible and awesome workout. Thanks everyone! I hurt good. Cupcakes, yes please!

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