Happy Friday erry-body! I hope you all had a fun and safe Halloween! Get your butts in here and work off that candy that “accidentally”  opened itself and somehow you began eating it! I hate it when that happens!!!

Today is the first Benchmark Friday that we are doing. We are trying this out and seeing how it fits. We decided that doing a benchmark on Friday’s would benefit members more since the majority of people take the weekends off…and recovery is necessary. Doing a brutal workout on Monday, then doing another tough one on Tuesday, and another on Wednesday doesn’t seem to benefit without proper recovery. We want people to stay injury free as best as we can.

MOST IMPORTANTLY……..YES!!! You see that picture???? MEN It is that time of year again!!!! MOVEMBER!! Today marks day one of Movember…Similar to “No Shave November”  however you grow an awesome mustache for the month! We encourage every man to get on this…starting NOW! Ladies..you’re in luck..prepare to see the glory of the stache! 

More information to come soon but today we are also starting a Plank Challenge for the month of November…Day 1: Hold a 20 second Plank! Lets get those core’s strong!

Today’s workout:


100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats


Time for a little short trick or treat WOD. Just a heads up that the gym will be closed early this evening. There will be no classes after 4:30. Please have a safe Halloween and have a great night!

A) 12 min amrap

20- Double unders

10- KB Sumo DL High pull 53/35

10- Overhead squat with Barbell 45/35

Meant to be a quick moving workout

Rest 5-10 min, have people ready to go

B) 2 minutes Max calorie airdyne

Melanie D. lookin good!!! | Cascade CrossFit

Melanie D. lookin good!!! | Cascade CrossFit

Scores | Cascade CrossFit

Scores | Cascade CrossFit


dmitry-klokov-23×5 Back Squat @ 80% of your 5rm (add 10lbs from your last 3×5)


Snatch (95/65)


Back Rack Lunges (95/65)

Cascade CrossFit | a little mobility for our classes!

Cascade CrossFit | a little mobility for our classes!

Cascade CrossFit | Times

Cascade CrossFit | Times


Its time for some tuesday action:

A) Take 15 minutes to find a max weighted pull up pr work on pull up progessions.

B.) Fight Gone Bad Style:

3 sets for max reps of:

60 seconds of Slam Balls

60 seconds of Rest

60 seconds of Power Cleans (135/95)

60 seconds of Rest

60 seconds of Box Jumps (24″/20″)

60 seconds of Rest

60 seconds of Burpees

60 seconds of Rest

Recognize this guy? For those of you who don’t…This is Regan! An avid 6am’er who is offically OVER THE HILL!!!! Regan is 40 years old today! He’s a stud who pushes himself and others everyday he’s in the gym! He is an absolute pleasure to be around and has an awesome family that routinely comes into the gym! Happy Birthday Regan! We’ll have a cane or a walker for you soon!!


This is the first week that we are going to switch our Benchmark workouts to Friday’s.  We are hoping this gives people more time to recover from these gnarly workouts:-)  If you can’t make it to the gym on Friday’s and you really love the Benchmark workouts, you can always make them up during our Open Gym Hours.  Also, our competitive class will be changing in November to just one day/week on Thursday’s at 5:30pm.  Well, get on in here for a good workout and enjoy your day.  Life is good!

Strength: Push Press 3×5

WOD: 5 rounds for time

250 meter row

12 – Wall Balls 20/14

12 – Kettle Bell Swings 53/35

Cascade CrossFit | Wheely post workout:-)

Cascade CrossFit | Wheely post workout:-)

Awesome turn out | Cascade Crossfit

Awesome turn out | Cascade Crossfit