Today we tackle “Daniel” in memory of Army Sgt 1st Class Daniel Crabtree, who was killed in Al Kut, Iraq on Thursday, June 8th 2006.

For time:
50 Pull-ups
400 meter run
21 Thrusters (95/65)
800 meter run
21 Thrusters (95/65)
400 meter run
50 Pull-ups

Big 5:30 class today | Cascade CrossFit

Big 5:30 class today | Cascade CrossFit

104 People today | Cascade CrossFit

104 People today | Cascade CrossFit


Hope you all enjoy this amazingly beautiful Easter Sunday!! Gym will be closed today for the Holiday. If you’re really wanting to get moving today, feel free to do one of our “traveling wods” at home, or go on a run or hike in the SUN!!!!!!! See you studs Monday!!


Ball and Chain WOD | Cascade CrossFit

Ball and Chain WOD | Cascade CrossFit









In teams of two, attach you and your partner’s ankle together with tape, and complete the following for time:

10 Pull Ups

15 Burpees

20 Hand Release Push Ups

25 Kettlebell Swings (53/35)

30 Ab Mats

200m Run

If you want to see the idea:



No classes for tomorrow’s Easter Sunday. Hope you all have a great Easter!!!

Its another day for the CrossFit Open! Get in here for a quick one! Remeber if you are submitting your scores, you must be judged by someone!

Workout 13.4

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc


Times | Cascade CrossFit

Times | Cascade CrossFit

Great week in the gym and we have had some awesome attendance days.  We had 115 people on the white board the other day, which crushes our last record of just under 100 so keep up the good work!!!  Consistency, diet and mobility/maintenance is key when trying to achieve results you want:-)  Also, we have a ton of new people joining our CrossFit Family so please introduce yourself and make them feel welcome!  Let’s hope the weather stays nice for a while because the runs outside have been great…tough for me since I haven’t done much running all winter;-)  See you all in the gym and I hope you all have a wonderful Thursday!!!!!!!!!!!!!!!!!!!!

* The gym will be closed on Easter, this coming Sunday.  Sorry for any inconvenience.

1.)  3 rounds of:

– 8-10 GHD sit ups (sub: straight legged v ups)

– 8-10 Box Jumps (choose a height that you can get into a rhythm with and rebound each jump)

– 8-10 Pistols (4-5 per leg)

2.)  3 rounds of:

– 4-6 Ring dips (with a hold at top)

– 4-6 Chest-to-bar pull ups or substitute for: 4-6 muscle ups

3.) 8 minute AMRAP of:

– 20 Alternating reverse lunges

– 1 Gasser ( sprint down and back)

– 10 Hollow Rocks

Cascade CrossFit

Cascade CrossFit