Dumbbell Sunday | Cascade CrossFit

Dumbbell Sunday | Cascade CrossFit

Why are Dumbbells awesome? Because they help keep things constantly  varied and because they help us to even out strength imbalances in our bodies – even ones we didn’t know we had! They also help to improve our coordination and are proven to activate more muscle fibers overall than barbells. Who knew? Let’s see if the pros are right and get after it today with some dumbbells!

12pm WOD

1pm Open Gym


Workout of the Day:

4-Rounds for Time Of…..

10 Dumbbell Thrusters (45#/25#)

20 Dumbbell Walking Lunges (10RT/10LT)

20 Dumbbell Push-Up to Row (10RT/10LT)


Need an idea for those left over turkey legs…but paleo?

Turkey and Veg Soup

2lb turkey leg, cooked or uncooked
6 cups of turkey or chicken broth (homemade preferably)
6 cups of water
1.5 cups of broccoli, chopped, leftover stems are fine
2 cups chopped carrots
2 sticks of celery, chopped
1 medium Spanish onion, diced
1 leek, chopped
1 sweet potato, peeled and cubed
4 cloves of garlic, smashed
2 cups green chard1 tsp paprika
1 tsp black pepper
2 tsp herbes de provence (basil, parsley, marjoram, chervil, oregano)
salt to taste

1. If the turkey is cooked, break up into small pieces and set aside. If not, place turkey leg in a large pot and pour the water and broth over it, and bring to a boil. Make sure to cover it so you don’t loose too much liquid!

2. Let the turkey leg cook for about 45 minutes, on medium heat. Add all of the other vegetables in, except the chard. Season and Replace cover, and let simmer for another 45 minutes.

3. When turkey is cooked, and vegetables are soft, Remove from heat. I like to let the soup sit for a while before blending, to avoid burns. Remove the turkey leg from the soup to remove the flesh from the bone.

4. After soup is cooled, use an immersion blender and lightly blend the vegetables. Leave some chunks for added texture! Then add back in the turkey chunks, and stir it all together.

In teams of three, complete five rounds each of:
Run 400m or Row 500m
20 Burpee Box Jump (24”/20”)
30 Shoulder to Overhead (75#/55# – barbell may not touch the ground at any point once the workout starts)

*All athletes may be working at the same time. Athletes will start at separate stations and may advance to their next station only after all teammates have completed their respective stations.

*The barbell may not touch the ground at any point during this workout. You and your teammates are responsible for keeping it safe and off the floor, meaning that you will have to care for it in transitions without setting it down…and continuing to hold the barbell at your station until your teammates are ready to rotate and relieve you of your duty.

*PENALTY – If the barbell touches the ground at any point throughout the workout, ALL team members must immediately perform 10 burpees before resuming their tasks.


Holiday Hours

8am,9am, and 10am only today


Day 29 plank challenge – 270 seconds

“300 Workout”

25 Pull Ups

50 Dead Lifts 135M/95W

50 Push Ups

50 Box Jumps 24M/20W

50 Floor Wipers 135M/95W

50 Kettlebell Clean and Jerk 35M/26W (25 per arm)

25 Pull Ups


"300" 11/29/2013 | Cascade CrossFIt

“300” 11/29/2013 | Cascade CrossFIt

Holiday Hours


Thanksgiving Day- 9am & 10am only

Day after Thanksgiving (Fri)- 8am, 9am & 10am only

We all have a lot to be thankful for and I would have to say this gym and the members in it make me thankful to be a part of it. Happy Thanksgiving!!!

Now come in and get a good workout before you go to town on some delicious food!

For time:
Row 500m
20- Toes to Bar 
20- Thrusters (95#/65#)
Air dyne .6 miles
20- Ball Slams (25#/35#) 
20- Toes to Bar
20- Box jumps (24"/20")
20- Thrusters (95#/65#)
Air dyne .6 miles
20- Box jumps (24"/20")
Row 500m

Turkey day!!! | Cascade CrossFit

Turkey day!!! | Cascade CrossFit


ELBOWS UP & Knees Out

RIGHT Photo: Great Form. Elbows up & knees out

3X5 Front Squat

One Minute on, One Minute off, for 10-minutes of:
30 Russian Kettlebell Swings (53#/35#) (adv: 70#/53#)

*You have 1-minute to complete the 30 KB swings.
*Rest during the 1-minute off.
*If you complete the 150 swings in the given time count a PASS. If you don’t, count a fail.
*If needed, share a KB. While one rests, the other completes their swings.

Cash Out: not for time
1-minute max calories Air Dyne
100 Abmats or 240-second Plank

Plank Challenge: 240-seconds

Thanksgiving: YES, we are open! 9 and 10am classes only.
Day-after Thanksgiving: 8,9, and 10am classes only.

Watching everyone finish the last 20-seconds of this 1-min max was the best part of my day!!! :) Coach Cody

WOW!! I'm honestly impressed by everyone. Great work today

WOW!! I’m honestly impressed by everyone. Great work today.