Today we will still have our regular 9:00am partner workout. We will NOT have open gym at 10:00am. We are hosting a rowing seminar from 10:00am-roughly 2:00pm. If you are interested it only costs $10.00 (cash) and I bet it will be worth a lot more than that. So come get a good workout in then hop right into a great rowing seminar. Last, we also have our Holiday Party tomorrow starting at 5:00pm. It will be held at Kelley Fischer’s house. Hope to see you there.

Partner Workout

15 minutes AMRAP

One partner will be working toward the ab count while the other is performing the different runs.

Total ab mats is team score

Partner 1 – ab mats sit ups (as many reps as possible)

Partner 2- 3 gassers (down & back =1) .5 gasser lunge down, .5 gasser bear crawl back

Partner 1 & 2 will then switch when partner 2 is back from the bear crawl

Right into…(no rest)

5 Minutes of Max KB swings (53#/35#)ADV. (70#/53#) as a team. Only one person may work at a time.

Score is total swings as a team

Cascade CrossFit

Cascade CrossFit

Happy Friday!!!!! Its gonna be a leg burner today!

Reminder that tomorrow is our rowing clinic at the gym from 10am-2pm and it only costs $10. You need to go to the Facebook page and pay for your ticket as well, we sent out an email with the link. ALSO!!!! Tomorrow is our HOLIDAY PARTY!!! There is a Facebook page dedicated to it so check that out as well! Ask us if you cant find it!

Heres the workout:

You will do 10-9-8-7….2-1 of Deadlifts while also doing 1-2-3-4….9-10 of Front squats. In between sets you will do 25 double unders…It will look like this

10 Deadlifts/1 Front Squat /25 double unders

9 DeadLifts/2 Front Squats/25 double unders

8 Dead lifts/ 3 Front Squats/ 25 double unders

and so on! Notice that the rep cout for Deadlift and Front squat always equal you don’t get confused.

Weights will be: Rx (135/95) ADV (155/115) Are you serious? (185/135)

ATTENTION 6 AM CLASS! I am terribly sorry about this morning…I slept through my alarm and was lazy and hit snooze one too many times. I see that 300 burpees is in my future today and I will be sure to do them for you guys! Again I apologize greatly! I’ll do my best to not let this happen again! – Mar Mar

In the mean time…

295 more to go

Last of the Stache | Cascade CrossFit

Last of the Stache | Cascade CrossFit

Times | Cascade CrossFit

Times | Cascade CrossFit


This is kind of a chipper workout in a way. There is no rest between any of it. Basically 3 mini workouts right in a row. Have fun!!

3 rounds

12- Hang Cleans (115/78) Adv. (135/93)

12- Box Jumps (24/20) Adv. (30/24)

3 rounds

250m row sprint

12- burpees over hurdle

3 rounds

12- Pull Ups /Adv. Chest 2 Bar

12- V-ups

You Can Throw In The Towel, Or Use It To Wipe The Sweat Off Your Face

Workout of the Day

Take 20-minutes to build to a heavy Snatch in about 5-6 sets. You don’t have to find your 1-rep max, but if you feel good go for it.

Four 3-minute Rounds of:
10 Overhead Squat (95#/65#)
15 Kettlebell Swings (53#/35#)
20 Bicycle Sit-Ups
Max rep Hand Release Push-Ups
*Rest 1-minute between rounds, and your score is total hand release push-ups

3, 2, 1, go!



Ron Burgundy

Ron Burgundy

Let’s make this a good week of working out before our Annual Christmas Party on December 1st at Kelley’s house!!! Make sure to go to the Facebook page and click “going” if you are able to make it. Also, the rowing clinic at the gym is on December 1st from 10am-2pm and it only costs $10. You need to go to the Facebook page and pay for your ticket as well, we sent out an email with the link. I hope you all had a wonderful ThanksGiving weekend and are looking forward to Christmas:-)


– 1/1 Hip Mobility

– Partner shoulder stretch

– Lunge onto box


6 rounds of:

– 1 minute of as many manmakers as you can (35/25)

– 1 minute rest

Rest 4 minutes then…

6 Rounds of:

– 1 minute of as many wallballs as you can (20/14)

– 1 minute rest

* Your score will the from each WOD and you will add together the round with the lowest rep count.

Kyle having to do a little working out in a Cougs jersey since he bet on the darn Huskies who lost in the Apple Cup!