Cascade CrossFit

Cascade CrossFit

Stinky Knee Sleeves? Here are some tips we found for getting the funk out of them. Pee-yew!

Method 1: The best way to keep your knee sleeves smelling fresh is to prevent mildew (and who knows what else) from growing in the first place. If possible, don’t throw your sweaty knee sleeves into your gym bag and seal them up until your next training session.

  • Turn your knee sleeves inside out after use and allow them to air dry.
  • Depending on how frequently you use them, wash your knee sleeves with a normal load of laundry as needed and air dry them completely before putting them back in your gym bag.

If you find that homeless people grimace when you run by with your knee sleeves on or maybe the UN has requested an inspection of your gym bag for biological and chemical weapons, you might want to try one of the two methods outlined below….


Method 2: Boil them!

  • Boil your knee sleeves in a pot of hot water for about 5 minutes.
  • Remove the pot from heat.
  • Add a small amount of dish soap to your sweaty neoprene mildew broth.
  • Allow your knee sleeves to cool in the pot.
  • Rinse your knee sleeves off and allow them to air dry

Method 3: Hot water and vinager soak before washing with laundry.

The idea here is to use two methods for killing mildew and whatever else might be growing in your knee sleeves: heat and distilled vinegar. Bleach and other chlorine-based cleaners are not recommended for knee sleeves. Bleach can possibly weaken the textiles that comprise your knee sleeves.

  • Heat up a large pot of water.
  • Pour into a large bucket.
  • Add 2 to 4 ounces of distilled white vinegar.
  • Add your knee sleeves and allow them to soak for at least 10 minutes.
  • Add your knee sleeves to a normal load of laundry with chlorine-free detergent.
  • Allow your knee sleeves to completely air dry, you can leave them outside in the sun to speed up this process.

Now…time to WOD!

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

Alternate – 2 Rounds

12 Supine Ring Rows

12 Push Ups

24 Calories on Airdyne


WOD: 3 Rounds, 5 minutes each round with a 1 minute rest at the end (total time each round 6min)

-25 KB Swings (Rx 53/35) (Adv 70/53)

-20 Wallballs (Rx 20/14) (Adv 25/20)

-15 Pull Ups

Once you complete this workout, you will do Burpees for the remainder of the 5 minutes, then rest 1 min….repeat for 2 more rounds. Score is total Burpees.

3, 2, 1….Go!


Ab Challenge:

50 Ab Mats

50 Crunches

30 Leg Raises

:38 Plank


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