Brutal week, but lets keep it up! If you haven’t been in for a partner WOD, they’re a blast! We do them every Saturday at 9:00am. Andno need to come with a partner, just come and we’ll hook you up here! Also, Ben and Danielle have offered to host an “after partner wod BBQ” on Saturday Sept 28th, so mark your calendars for that day and plan to come!!!!

9:00: Partner WOD

10:00: Open Gym

Burpee Challenge Day: 31

Partner WOD

20 minute AMRAP:

10 thrusters (95/65)
10 pull ups
10 bar over burpees
10 SDHP (95/65)
10 v ups

In teams of two alternate exercises for 20 minutes and score is total rounds.

You can thank Kyle J for all the burpees this week :) Guess he’s just trying to help you out on the Burpee Challenge.

Last thing….30 Day Paleo Challenge starts tomorrow! Posted a sign up sheet at the gym just so we can know who’s participating! Highly suggested to take a before and after picture so you can actually SEE the changes made. Your goal today: get rid of all temptations in your fridge and pantry and stock up on healthy snacks and foods so there is always something to eat if you’re hungry!

28 people at partner wod! Heck yeah!

28 people at partner wod! Heck yeah!


partner wod

Every Minute On the Minute for 12 minutes

2 Snatches

(let feel dictate how heavy you go – focus on bar and hip speed)


5 minute AMRAP

5 Power Snatches (115/75)

10 Box Jumps (24/20)

3 minute rest

5 minute AMRAP

5 Power Cleans (115/75)

10 Toes 2 Bar

Cascade CrossFit | 5:30pm class having some fun!

Cascade CrossFit | 5:30pm class having some fun!

Cascade CrossFit | Scores

Cascade CrossFit | Scores


1000 meter row

90 Double Unders

80 Ice Creams (20/14)

70 walking lunges

60 wall balls (20/14)

50 kettle bell swings (53/35)

40 burpees

30 supine ring rows

20 1 arm thrusters with a kettle bell (53/35), 10 each arm

1000 meter row



Brutal workout on Monday so congrats to all you who came in the gym and got after it!  Let’s keep this week going:-)

Strength: 6 sets

3 Hang squat cleans (try to increase weight each set.  If you aren’t comfortable or have much experience with hang squat cleans, we will keep the weight light and focus on form!)

WOD: 15 minutes to cycle through the following.  There isn’t a score on this workout, it’s more for restoration and mobility.

5 inch worms

10 bar roll outs

5 active motion hurdle stretch

:30 flutter kicks

Results | Cascade CrossFit

Results | Cascade CrossFit

A.) 10 minutes to get a cumulative 3 minutes L-Sit with the Paralletts

B.) 3 rounds for time

650 meter row

10 dead lifts (225/155)

7 Bar over burpees

The couple who workouts out together stays together! Alex and Andrew

The couple who workouts out together stays together! Alex and Andrew

Tudor rockin the deadlifts

Tudor rockin the deadlifts


Nice job!

Nice job!