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5 Rounds for time of:
10 Renagade Rows + DB Power Clean (35#/25#)
200 Meter Run w/ Med Ball (20#/14#)
15 Wallballs (20#/14#)
20 Double Unders

Cascade CrossFit | Times!

Cascade CrossFit | Times!

It is the middle of the week everyone!

Here’s a little advice from the 2013 CrossFit Games 2nd place finisher Jason Khalipa who offered his “secret” to CrossFit:

“Train CrossFit. Train hard (preferably with others). Stay consistent. Enjoy the experience.”

These 4 points truly will help you achieve your fitness goals! Keep up the good work!

2007 and 2013 CrossFit Games workouts:

for time:

1000 meter row

5 rounds

25 pull-ups

7 push jerks (135/95)





Cascade CrossFit

Cascade CrossFit

Part A) 2 rounds (not for time)

10 HSPUs

20-30 sec L-sit (cumulative)

40-50 Double unders


Part B) For time…

Run 1 Mile

200 double unders

100 Russian kb swings (53, 35)

50 bar over burpees

25 hang squat cleans (135,95)


3, 2, 1…..Go!


I hope everyone’s weekend went extremely well! If you happened to watch any of the CrossFit Games then you saw that Rich Froaning is the fittest man on earth for the 3rd year in a row! Samantha Briggs is the fittest woman on earth and Hack pack Ute out of Utah is the fittest team the 2nd year in a row!

Today we are testing our 1 rep max of three lifts – “CrossFit Total”

Back Squat

Strict Press


Take your time in between sets..more on this in class! Lets get in here and lift some heavy weight!







Lets get Rolling here people! Come on in for a sunday Funday beach body workout!

10 rounds for time of..
10 bench press (pick a challenging wt)
15 ab mats
100 M run/row

3…2…1 go!!!!