REGIONALS DAY 1!!!!

REGIONALS DAY 1!!!!

Today marks the first day of the 2013 NorthWest Regionals!! Yeah Baby! Event starts at 9am at the Showare Center in Kent!! Our team has been working their butts off for the last year and we couldn’t be more proud of them to represent this gym! The event will be all weekend with all days starting at 9am. We hope you can make it so we can have an incredible cheering squad for this amazing team! Thank you to Pat, for offering to open the gym today, for the 6am, 8am, and 9am classes only. Then, we’ll see you at the Showare Center!

WOD:
“Ob Boy…”

30 min AMRAP:

3 deadlifts (185/155) ADV: (225/185)

6 toes to bar

9 jumping squats

12 hand release push ups (no Sprague push ups)

15 double unders (no singles…attempts count as 1 rep)

At home WOD:

5 rounds:

1 Leg Crank

**(1 leg crank = 15 air squats, 15 jumping squats, 15 lunges total, 15 jumping lunges)

Yep, I know you’re legs are sore, but it’s gonna be good!

then…

4 rounds:

1 min cumulative plank

15 push ups

Schedule for this weekend.

Friday: 6am, 8am and 9am

Saturday: Closed

Sunday: Closed

Come cheer our team on at Regionals!!!!!!!!!!!!

For Time:

200m run

20- ring dips

30- med ball squat clean 20#/14#

40- lunges

50- dumbell snatches 35#/25# altenating arms

40- lunges

30- med ball squat clean 20#/14#

20- ring dips

400m run

 

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Schedule for this weekend.  

Friday: 6am, 8am and 9am

Saturday: Closed

Sunday: Closed

Come cheer our team on at Regionals!!!!!!!!!!!!

STRENGTH:

12-15 minutes to find a heavy push press/jerk

WOD:

Three rounds for time of….

20 Thrusters (Rx 95/65), (Adv. 115/75)

20 Box Jumps (Rx 24/20), (Adv. 30/24)

20 V-ups

 

3, 2, 1…..Go!

Results | Cascade CrossFit

Results | Cascade CrossFit

 

GYM WILL BE CLOSED FRIDAY, SATURDAY AND SUNDAY THIS WEEK. THIS IS DUE TO BOTH THE GYMNASTIC CERT AND THE NORTHWEST CROSSFIT REGIONAL COMPETITION THAT CASCADE WILL BE PARTICIPATING IN. WE HOPE TO SEE ALL OF YOU DOWN IN KENT FOR AT LEAST ONE OF THE DAYS. LET US KNOW IF YOU NEED MORE DETAILS.

3 rounds (24 minutes) for max reps

1min double unders

1min rest

1min burpees

1min rest

1min row (calories)

1min rest

1min kb swings (53#/35#)

1min rest

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CrossFit’s around the world do the Hero WOD “Murph” on Memorial Day. This is a tough workout and it should be because we are honoring those who have given their lives for us. You can do this workout as an individual or with a partner. For anyone who is currently serving in the armed forces or has served at one point in their lives…THANK YOU!!! We owe you more than we could ever give you.

We will only have a 9am and 10am class today. HAPPY MEMORIAL DAY

WOD:

1 mile run

100 pullups

200 pushups

300 air squats

1 mile run

*You can break up the pullups, pushups and air squats anyway you would like to. Most people do 20 rounds of Cindy to get through those three exercises. If you do this with a partner than you can each do half of the work.

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