Looks like we all survived 2012! :-)  We will be doing a nice workout with 2012 reps in it today, YEAH BABY!!!  We have seen SO many goals met, improvements made, weight lost, strength gained, confidence built, and the list goes on and on!  I can’t tell you how lucky I feel to be a part of this gym and to be surrounded with such quality people like all of you.  I am so glad that this little gym is more than that…it’s a community of great people that I can call my friends:-)  Also, 2013 is going to be an exciting year for us so stay tuned!!!

New Year’s Eve Schedule:

8am/9am/10am classes only

New Year’s Day Schedule:

No morning classes, but we will have 3:30pm, 4:30pm and 5:30pm classes

WOD:

1500m Row

50 Lunges (each leg)

50 Ab Mats

50 Wall Balls

50 V-Ups

50 Kettle Bell Swings (53/35)

50 Bicycle crunches

50 Air Squats

50 Flutter Kicks

12 Man Makers (35/25) with the squat:-)

100 Double Unders

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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 | 8am burning some calories before the New Year:-)

 

Strength Class 12:00

Snatch

Take 10 minutes to build to a heavy snatch

Every minute on the minute for 10 minutes perform 2 Snatches at 75-80% of what you worked to.

Then…

10×10 (with a patner if available)

Front squats (95/65) 100 squats each person

Open Gym 1:00

Today’s Schedule: 9am Team WOD & 10am Open Gym

The DECK OF DOOM is back, but this time we’re tackling it as a team and mixing up the exercises.

  • Each two-person team will begin with a full deck of cards (supplied by the coach).
  • Your team can only flip over one card at a time.
  • Each partner shall perform the given amount of reps for each exercise represented by the flipped card
  • However, the other partner shall hold a plank position while their partner is performing the given reps represented by the cards. Reps can not be done, and will not be counted if the partner isn’t in a good plank position.

What each card represents:
Hearts = Lunges (each leg) ADV= 35#/25# DB
Diamonds = Hand Release Push Ups
Clubs = V-Ups
Spades = Hang Cleans (95#/65#) ADV=135#/95#
Reps: 2=2, 3=3 … Jack=11, Queen=12, King=13, Ace=14

Your finish time is when all 104 reps are done for each exercise. This WOD can be modified by splitting the reps (52 each) instead of both partners completing all the reps, decreasing the weight, or substituting any of the exercises if needed.

Partner Deck of Doom Times!! 12/29/12
+ Pat S. PR’d “Nancy” today!!

Strength:
Deadlifts
5×5 @ 75-80%-ish of your max
These Reps should be touch and go! Do not release at the top of every rep!

WOD:
4 Rounds
10 Pull ups (T-Rex: Chest to bar)
10 Box Jumps 24/20 (T- Rex: 30/24)
10 Wall balls 20/14 (T-Rex: 25/20)

Times| Cascade CrossFit

Times| Cascade CrossFit

 

HOLIDAY HOURS:

New Years Eve- 8am/9am/10am only

New Years Day- 3:30pm/4:30pm/5:30pm no A.M. classes

All other days are regular hours

 

Garrett Lenihan showing you how to lift!

Garrett Lenihan showing you how to lift!

Today is gonna be a tough one folks, but definitely worth it! We encourage you to get in here a little early to stretch out so you can complete this workout.

We will have 3 different levels in which you can do this workout!

You can choose whatever combination you’d like!

A. 50 Reps

B. 75 Reps

C. 100 Reps

The weights will be:

MEN 95#, 115#, 135#

WOMEN 65#, 75#, 95#

WOD: Kalsu

The goal is to complete 100 (or 75 or 50) total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters (or 75 or 50).

WE WILL HAVE A 45 MINUTE TIME CAP

You can make this workout yours! For Example

You can choose 100 thrusters at 95#

OR 75 thrusters at 135#! OR 50 at 115# There are many possibilities! We will explain better in class if this is confusing!

Kalsu times | Cascade CrossFit

Kalsu times | Cascade CrossFit