Happy Labor Day! Come celebrate all your hard work in the office by getting in a great WOD before your BBQ! 

Holiday Hours: 8,9,10AM & 3:30/4:30/5:30PM


10min EMOM:

3 Back Squats at 55-60% of 5 rep max



50 Double Unders

10 Burpees over Hurdle

40 DU

10 BOH

30 DU

10 BOH

20 DU

10 BOH

10 DU

10 BOH

Justine Times 2014

Justine Times 2014

Part A. 10 minute EMOM

1 Farmers Carry down and back (Rx 70/53) (Adv 100/70)

Max reps Hang Squat Snatch (Rx 95/65) (Adv 115/85)

* Score is total snatches


Part B. 4 Rounds for Time

4 Power Snatches at 80% 1RM Snatch

16 Back Squats (same weight as snatch)

16 Plate Push Ups

* Score is total time and weight used.

3, 2, 1….Go!


9am Partner WOD | 10am Open Gym | 11am Frenemie WOD

Partner WOD: Complete 3 rounds of the following with your partner!

2 Minute Bear Complex

2 Minutes Hand Stand Push Ups

2 Minutes AirDyne for Calories

2 Minutes Chest to Bar Pull Ups


First team member completes minute 1, second team member completes minute 2, then move on to the next exercise.movement. Totals a 24 minute workout. Each person doing 1 minute of each movement, 4 minutes total of work each round. Score is total reps, from all three rounds, added together. Phew!



Part A. 10 minute EMOM

3  Bench Press at 55-65% of 5RM

Part B. Death by 1 Burpee Pull Ups and 2 Cal Airdyne (yesssss!)

20 minute time cap. Score is number of reps completed successfully for both movement.

*On the odd minutes complete Burpee Pull Ups, on the even minutes complete cal airdyne. Burpee Pull Ups go up by 1 rep per minute, Airdyne goes up by 2 reps per minutes. As soon as you fail a movement, you continue the workout increasing the rep count of the other movement and repeating the rep count that you last completed for the failed movement- if you fail on 8 reps you drop back to 6 reps, which is the previous set/minute.


For example:

Minute 1- 1 burpee pull up

Minute 2- 2 cal airdyne

Minute 3- 2 burpee pull ups

Minute 4- 4 cal airdyne * fail

Minute 5- 3 burpee pull ups

Minute 6- 2 cal airdyne

Minute 7- 4 burpee pull ups

Minute 8- 2 cal airdyne

Minute 9- 5 burpee pull ups


Part A. 5×3 Deadlifts 

Base off your 5RM. Set 1 @ 55%, Set 2 @ 75%, Set 3 @75%, Set [email protected]%, Set 5 near 3RM


Part B.  Complete the following for time…

100 Double Unders buy-in followed by 10 Rounds of…

3 Squat Clean Thrusters (Rx95/65) (Adv 135/95)

9 Supine Ring Rows (Rx – shoulders directly under wrists) (Adv – feet at same level as shoulders)

3,2, 1….Go!

Yup…there is a progression for everything! Yay Ring Rows!

In this progression, Carl from Gymnastics WOD discusses the Ring Row as a movement which can not only build strength for the pull up, but also build positional strength in the shoulders by doing the Row in a globally extended position to force the shoulders back in a proper, externally rotated position.  Carl also talks about how to pull properly by using your shoulders to pull your elbows back instead of pulling with your hands and using only the arms.  Finally, he breaks down a Kipping Ring Row as a skill transfer for movements like the Muscle Up.

Details at GymnasticsWOD

Cascade CrossFit | Weights and Times

Cascade CrossFit | Weights and Times

Cascade CrossFit | Power Couple with each getting a new 3RM Deadlift!!!

Cascade CrossFit | Power Couple with each getting a new 3RM Deadlift!!!