The Squatter

A few reminders in case you are not on our email list yet, or don’t receive our emails for whatever reason…

The gym will be closed Friday, Saturday, and Sunday because Team Cascade is going to CrossFit Northwest Regionals baby!!! YEAH! I’ll sound like a broken record to those who did receive my email, but we apologize for having to do this, but the fact is that we just don’t have the coaches to be able to teach. With the most all of our trainers competing, and with two of us having significant others competing, there’s no way we would miss this. Regionals is a once in a year event and a HUGE deal!! And, our team, I think, has a pretty darn good shot at doing really well. The team has been working their BUTTS off and deserve all the support we can bring on! And I also want you guys to know that we always do whatever we can to accomodate whatever comes our way with the gym, but this is just something we have to do. Thank you for your understanding and still check the blog because we’ll post some nasty at home WOD’s y’all can still do!

Schedule for Regionals is as follows. Plan to arrive early because of traffic and taking awhile to actually walk to the venue!

Friday:  1st WOD 10am, second WOD 1:25pm

Saturday: third WOD 9am, fourth WOD 11:55am

Sunday: fifth WOD women 8am, men 9:50am, and LAST WOD 12:15pm

Map to the location:,-122.292906&spn=0.004762,0.011222

Also, starting in June, there will be a 6am class added on Tuesdays! Woohoo! 6am crew has grown quite a bit and sounds like Tuesday is the best day for everyone that frequents that class. Also, after we took away the 11 and 12 Saturday classes, we heard a lot of hype, but we had taken them away because they just weren’t that busy. The 9am class has now been pretty busy several weeks in a row (which is exactly what we want…more people=more fun!), but we are still going to add a 10am open gym class and now have fundamentals at 11am. :-) Hope this helps you guys and we will see how it works out!

Last thing, that I did not mention in the email is that we are going to be participating in what’s called “CrossFit for Hope”. It is a fundraiser (a lot like the Fight Gone Bad fundraiser) that raises money for St. Judes Children Hospital…a absolutely wonderful cause which helps to combat childhood cancer and other deadly diseases. Their goal is to raise 1.7mil dollars, which are the operating costs for 1 DAY!!. We will be hosting the WOD at our gym in June 9th. You can either just donate yourself or you can accept donations. If you raise $300 then you receive a free shirt. This is for anyone who wants to participate and if this isn’t calling your name, there is no pressure to sign up. For more information go to: and to register under our team, just enter in Cascade CrossFit when it asks for an affiliate.

Now time for the WOD…




Back Squat: 3-3-3-3-3

**Post highest load as score

5 rounds:

500m row

1 minute rest

***Score is fastest and slowest row

If that's not hardcore , I don't know what is(Nachelle) | Cascade CrossFit

If that's not hardcore , I don't know what is(Nachelle) | Cascade CrossFit

Times and results | Cascade CrossFit

Times and results | Cascade CrossFit

3 Responses to The Squatter
  1. Kyle
    May 22, 2012 | 7:39 AM

    Love it!

  2. Chad
    May 22, 2012 | 10:57 AM

    Love the idea of combining or averaging the highest and lowest times

  3. Nachelle Corey
    May 23, 2012 | 3:18 PM

    Love it! NO EXCUSES!

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