“Your workout is my warm-up!”

Half way through the week! Get in here for some strength! If you haven’t signed up for the CrossFit Open…DO IT! It’s $20 and I promise you will have a great time! We’ll be doing the workouts in class during that time so you might as well! We have 23 people on our team and we need more! SIGN UP PEOPLE!!!!!!!!

http://games.crossfit.com/

Also, 30 Day Paleo Challenge is officially over!! Awesome job to those who stuck with it…we’ve already heard and seen about some amazing results! Hopefully, you guys have taken away something from it, whether its that you feel better, will stick with it, lost weight, etc! Diet is such an important thing in getting fit and just being healthy so props to those who faced the challenge and stuck with it, because its definitely not easy. Don’t forget to weigh in today so we can see those numbers! We hope you all have learned something from it and will take away a new outlook on “diet”. We generally try to stick to like 85% Paleo, 15% not which helps you not go totally crazy and allow for those cheats. If you’re still hoping to drop some pounds, we suggest still sticking with it. Can’t wait to hear about all your experiences! Great job guys!

 

 

A. Strength: 5 rounds
Banded leg side steps (10 each way)
Rest 60 seconds
Back Squat 5 reps (try to go up in weight each set)
2 minute rest


B. 10 minute AMRAP:
5 Hang power cleans Rx(135/95) Adv(155/115)
7 Front squats Rx(135/95) Adv(155/115)
9 Deadlifts Rx(135/95) Adv(155/115)

Cascade CrossFit | 21 people in the 3:30pm class, love it!

Cascade CrossFit | 21 people in the 3:30pm class, love it!

Cascade CrossFit | Precious Jeremy dinking around with towels!

Cascade CrossFit | Precious Jeremy dinking around with towels!

Cascade CrossFit | Scores!

Cascade CrossFit | Scores!

7 Responses to “Your workout is my warm-up!”
  1. Dave French
    February 13, 2013 | 6:17 AM

    This looks sweet!

  2. Nachelle C.
    February 13, 2013 | 10:18 AM

    Travel WOD: Leg Cranks- 14:08 + 50 Hallow Rocks. Can’t wait to be back home. See you guys next week!

  3. Beau
    February 13, 2013 | 10:23 AM

    What is the deadline to register for the Open?

  4. Anonymous
    February 13, 2013 | 11:52 AM

    Hey Beau, I think the deadline is before the end of the first workout in March!

  5. Josh D.
    February 13, 2013 | 12:44 PM

    Something tells me that the stairs out of the gym will be a little trick after this one.

  6. Kyle M.
    February 13, 2013 | 8:03 PM

    Go Huskies!

  7. Sean
    February 13, 2013 | 9:53 PM

    Thanks Kyle M for setting the bar!
    Awesome workout!!!!

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