DEADLİFT
Strength
Dead lift 1 set x 5 reps – add 10lbs to previous week
Chipper
oct12014times
20 min time cap
20 russian kb swing (53/35 RX) (70/53 adv)
20 cal air
200 run
40 russian kb swing
40 cal air
400 run
60 russian kb swing
60 cal air
600 run
Overhead-Press
Strength: Strict Press 3 sets x 5 reps (males add 5 lbs/females add 2.5 lbs)
MetCon: 3 rounds
25 cal row
15 burpee box jumps (24/20)
5 hand stand push ups
Strength: Back Squat 3 sets x 5 reps @ 5 lbs heavier than last week
MetCon: “FRAN”
21-15-9
Thrusters (95/65)
Pull Ups
Cascade CF Golf Tourney
What a great turnout yesterday for the first annual Cascade Golf Tourney. We plan to do a, “get together” at least once a month from now on. Next month we are thinking of late night bowling. Should be a blast. The more people the better. Let us know if you have any ideas for something we could all enjoy. Now get after it!!!!!!
Cascade CrossFit | Everybody loves Fran:-)
Cascade CrossFit | Times
CLOSED TODAY FOR CASCADES FIRST GOLF TOURNEY!! HAVE AN AWESOME SUNDAY!!
Golf Tourney Sunday!
Anothwr reminder that Sunday, the gym will be closed due to our first annual Golf Tournament going on at Twin Rivers! If you are golfing, please be at Twin Rivers by 12:30 so we can go over everything 
Partner WOD:
In teams if 2, complete:
80 Power Snatches (95/65)
80 Overhead Squats (95/65)
800m run
***one partner working at a time. Every 2 minutes, both perform 5 burpees. 800m run is ran together.
