DEADLÄ°FT

DEADLÄ°FT

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

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

9-30-14

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

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 | Everybody loves Fran:-)

Cascade CrossFit | Times

Cascade CrossFit | Times

CLOSED TODAY FOR CASCADES FIRST GOLF TOURNEY!! HAVE AN AWESOME SUNDAY!!

Golf Tourney 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.