Another Birthday Chipper!

First just want to remind everyone about the fundraiser WOD we are doing this Saturday June 9th called “CrossFit for Hope”. It is really similar to the format of Fight Gone Bad which we did last year, but this fundraiser raises money for St. Jude’s Children Hospital which helps fight childhood cancer and other deadly diseases. The goal this year is to raise 1.7million dollars worldwide, the operating cost for the hospital for one day. This is totally optional to donate, but even the smallest amount makes a difference. If you want to donate and haven’t yet, here is a link to the my general donation site for the gym: I know there are also a few others in the gym who are trying to raise money: Alicia, Sean, Tim, and Sue F., are who I know of if you would like to support them. To support them you just go to, click on donate now and then enter the name or affiliate you want to sponsor. Thank you to those who have already donated, those that are pledging donations, and those who will donate! Again, the WOD will be on Sunday and will look like this:


Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Today we are saying “Happy Birthday” to Andrea whose birthday it was Monday, but since she decided to celebrate it in Vegas, we are celebrating it now that she is back! Happy 30th Birthday Andrea…you better get your butt in here for this one!

Happy Birthday Andrea WOD

Happy Birthday Andrea!

Andrea’s 30th Birthday WOD

30 Burpees

30 KB Hang one arm snatches, alternating (53/35)

30 Ice creams (30 each side) (25/20)

30 Goblet Squats (53/35)

30 Supine Ring Rows

30 Ball Slams

30 Handstand Push ups

30 Weighted Sit ups with slam ball (25/20)

30 Calorie Row

Birthday girl and the 5:30 crew | Cascade CrossFit

Birthday girl and the 5:30 crew | Cascade CrossFit

Times | Cascade CrossFit

Times | Cascade CrossFit


7 Responses to Another Birthday Chipper!
  1. Anonymous
    June 7, 2012 | 7:12 AM

    I thought “Hope” was on the 9th? Are we doing it on the 10th instead?

  2. Admin
    June 7, 2012 | 9:16 AM

    Anonymous, you are correct in that the workout is on the 9th! Thanks for seeing the typo!!! Chalk that one up to pregnancy brain;-)

  3. Andrea
    June 7, 2012 | 9:31 AM

    Thanks ya’ll :) I’ll be in tonight for the dirty 30 WOD :)

  4. Tenny
    June 7, 2012 | 12:32 PM

    Pregnancy brain!! And trying those one arm snatches only with 35# made me respect Silke, Rocco, and Mel for being ABLE to do them at Regionals and they rocked them. 100# for men and 70# for women, that was insane!!!

  5. Victor Corey
    June 7, 2012 | 3:27 PM

    Hey Tenny what time is the CrossFit for Hope on Saturday?

  6. Mer
    June 7, 2012 | 4:47 PM

    Ditto on what Tenny said – after crying for momma with only 35# with my left arm – Im double/triple impressed with the Regionals team. You guys were amazing, I know, but now I have an even bigger appreciation! and.. HBTY Andrea!

  7. Anonymous
    June 7, 2012 | 9:23 PM

    Quick question, so can any member come to the class on Saturday? And is it at the normal 9:00 am time? Thanks so much!

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