Rockstars | Cascade CrossFit

Rockstars | Cascade CrossFit

9am Partner WOD

10am Open Gym


CrossFit Ft. Vancouver Partner Workout 1

As a team you will perform the following for time:

Partner 1 – 1000m Row

Partner 2 –  100 Double Unders, 40 Toes to Bar

Once completed, switch!

3, 2, 1….Go!


For Time….

30 Clean & Jerks (135/95)

3, 2, 1….Go!

Cash Out: Tabata, 8 rounds each (20 sec on + 10 sec off  =1 round)

Flutter Kicks

Rest 1 Minute


Rest 1 Minute



Shoes | Cascade CrossFit

Shoes | Cascade CrossFit

Although a regular gym shoe might be good enough for any old workout, you aren’t just doing any old workout—you are doing the ultimate workout. You might start to realize that your old running shoes might not be ideal for where you want your fitness to go. So you need a CrossFit shoe that provides stability while lifting, comfort and cushion while sprinting, and secure support for jumps and WODs. Just like you take care of your body while working out to ensure correct form and movement, you’ve got to take care of your feet, too.

Need a minimal, yet stable shoe to ground you while you lift? No problem. A shoe that works for WODs and can supplement your other workout needs, like a longer run? Check out this article from Men’s Fitness which goes through six different shoes and why they might be good for you. One thing we noticed is that this list does not mention the Reebok Nanos which some of us  really like also. Read up and find out what works best for you and your wallet! Below the Men’s Fitness link is another article which goes through the best CrossFit shoes under $100.

Men’s Fitness Article Link

Under $100 Awesome CrossFit Shoes



WOD: 21-18-15-12-9-6-3


Russian KB Swings (53/35)

3, 2, 1…..Go!


Cash Out:

3-250m Row SPRINTS

60 sec. rest b/w sets



IMG_3975(1)SWOD: JERKS! 

Take 10-15 minutes to build to a heavy Push or Split Jerk

Check out this great article from the CrossFit Journal, written by Chad Vaughn, where he breaks down the Split Jerk like never before! Just copy and paste the link into your browser and prepare to be schooled :)


WOD: Open WOD 13.2

1o Minute AMRAP

5 Shoulder to Overhead (115/75)

10 Dead Lifts (115/75)

15 Box Jumps (24/20) (Step Ups ARE permitted)

*Please adhere to the CrossFit Open Standards during this WOD of which the coach will go over*

3, 2, 1….Go!


Now, let’s prep your meals for the CrossFit Open! Yummy recipe below!

Sundried Tomato Herb Chicken Sliders

1 pound ground chicken

1/4 cup sundried tomatoes (packed in olive oil), chopped

2 slices bacon, just cooked and crumbled

1 teaspoon fresh thyme, chopped

1/2 tablespoon fresh basil, chopped

1 teaspoon fresh garlic, finely minced

1/2 teaspoon sea salt

1/4 teaspoon fresh ground black pepper

Paleo Herb Buns, recipe below

Fresh Baby Spinach

Garlic Herb Aioli (optional), recipe below

To make burgers:

Heat a nonstick grill pan over medium high heat.

In a large bowl, add chicken, sundried tomatoes, bacon, thyme, basil, garlic, salt and pepper.  With a fork combine the ingredients make sure not to completely over work the slider mixture.

Form mixture into small sliders and place on the preheated grill pan and grill sliders for 3 to 4 minutes on each side until slider is cooked through.

Garlic Herb Aioli

1 egg

1 tablespoon fresh squeezed lemon juice

1/4 teaspoon ground mustard powder

1/2 cup avocado oil

1/2 cup light olive oil

1/2 tablespoon garlic, minced

1 tablespoon rosemary, minced

1/2 tablespoon fresh basil, chopped

salt and pepper to taste

To make aioli:

In a food processor, process egg, lemon juice, and mustard powder.

Slowly add the avocado oil and olive oil while processing to fully emulsify.  When the oil has all emulsified and you have a creamy mayonnaise, add salt and pepper, and continue to blend

Add garlic, rosemary, and basil and process until smooth.

Paleo Herb Buns

1 1/2 cups almond flour

2 tablespoons coconut flour

2 tablespoons fresh rosemary, chopped

1/4 teaspoon salt

1 1/2 teaspoon baking soda

5 eggs

1/4 cup bacon grease (or coconut oil, melted)

1 tablespoon apple cider vinegar

1/2 tablespoon honey


Preheat oven to 350 degrees.  Line a line a baking sheet with parchment paper.

In a small bowl whisk together almond flour, coconut flour, rosemary, salt, and baking soda.  Set aside.

In the bowl of a food processor add eggs, honey, and apple cider vinegar.  Process until eggs are blended.  Add dry ingredients to the wet mixture and process until well incorporated.  Remove blade of food processor and add bacon grease or coconut oil and stir until well blended.

Use an ice cream scoop and drop scoops onto baking sheet.  Bake for 15 to 20 minutes until golden.

Makes about 10 to 12 buns

You know who you are! | Cascade CrossFit

You know who you are! | Cascade CrossFit


GWOD: 3 sets NOT for time

10-15 HSPU

40-50 Double Unders or 25-30 Attempts

10-12 Toes to Bar


WOD: 4 Rounds for Time of….

2 Rope Climbs

10 Thrusters (95/65)

10 Push Ups (Adv. Hand Release)

3, 2, 1…..Go!

Cascade CrossFit | 6am class feeling the pain!

Cascade CrossFit | 6am class feeling the pain!


Just starting out on Rope Climbs or need a refresher on the basics? Check out this video from Gymnastic WOD to get an idea! This video is just the Rope Climb progression Part 1. There are 8 progressions that Coach Carl from GWOD goes through that if you have time might teach you something new. The link to those other progressions is located HERE .

Details at GymnasticsWOD


GWOD Times!

GWOD Times!