Heads up:

– This Friday, July 4th, Cascade CrossFit will be open for 8am, 9am and 10am classes only.

– TOMORROW July Fundamentals start! 9am & 730pm! If you know someone interested, have them email us!


SWOD: Bench Press 3×5 (Men add 5#/Ladies 2.5#)

Alternate: Handstands/ Handstand Push Up Work


WOD: 5 sets for time of…

Run 400m

Row 500m

Rest 2 min

3, 2, 1…Go!


Ab Challenge:

Just kidding, have a good day folks!

LAST Ab Challenge Day:

125 Ab Mats

200 Crunches

65 Leg Raises

:120s Plank (2min)!


For those who have participated in the (entire) Ab Challenge, over the course of June’s 30 days, you have completed….

1,610 Ab Mats

2,115 Crunches

904 Leg Raises

and….1,397 seconds of Plank Hold (23.283 minutes total)!!


SWOD: Back Squats 3×5 (Men add 5#/Ladies add 2.5#)

Alternate: Kipping/Butterfly Pull Up Practice

The Butterfly Pull Up is the most dynamic Pull Up variation and utilizes the entire body to transition into faster and stronger pulls.  Compared with the Kipping Pull Up, the Butterfly Pull Up cuts down on half of the swing cycle and thus results in much faster reps.  Compared with the Strict Pull Up, the Butterfly Pull Up maximizes the use of the kip swing and thus results in the ability to do more volume.  Needless to say, this Butterfly Pull Up variation requires the most skill – which means more practice!

(Check out the videos below the WOD for Pt.1-4 of the butterfly pull up progression from Gymnastic WOD)


Benchmark WOD: “Elizabeth”


Squat Cleans (135/95)

Ring Dips

3, 2, 1….Go!


Details at GymnasticsWOD

Details at GymnasticsWOD

Details at GymnasticsWOD

Details at GymnasticsWOD



Cascade CrossFit

Cascade CrossFit


WOD: 5 rounds for time of….

Sled push down and back

10- Pull ups

10- Shoulder to overhead (115/75)

3, 2, 1….Go!


Ab Challenge:

120 Ab Mats

190 Crunches

62 Leg Raises

:115 Second Plank (1min, 55 sec)



Don't be a Homer! | Cascade CrossFit

Don’t be a Homer! | Cascade CrossFit

Don’t make this Saturday one where you sat-all-day! Come in for an awesome Partner WOD @ 9am, Open Gym @ 10am or BYOF (Bring your own friend) WOD @ 11am!

Partner WOD: 25 min AMRAP

With your partner, alternate each exercise!

2- Rope Climbs

5-Renegade rows (35/25)

15 Cal Airdyne

20-Heavy Russian KB swings (70/44)

25- Ab Mats

3, 2, 1, …Go!


Ab Challenge:


SWOD: Power Clean 5×3 (Everyone add 2.5#)

Alternate: Airdyne 10 Minutes, 1 Minute on, 1 Minute off


WOD: Complete the following for time…


Thrusters (Rx 95/65)  (Adv 135/95)

Toes to Bar

Front Rack Lunge (Rx 95/65) (Adv 135/95)

3, 2, 1…Go!


Ab Challenge:

115 Ab Mats

180 Crunches

62 Leg Raises

:110 second Plank (1min, 50 sec)

Cascade CrossFit | Times

Cascade CrossFit | Times