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Its time for Barbells for Boobs!!! As mentioned on the blog, today will not be a partner workout, but rather we will be participating in the huge fundraiser put on by Mammograms in Action, Barbels for Boobs! This fundraiser is to raise money for those who cannot afford proper screening, to allow them the opportunity in hopes to prevent breast cancer. We don’t do fundraisers often, and we don’t like making people feel forced to donate, but we do want to remind folks that this IS a fundraiser and we want to help the efforts for an awesome cause!! To donate, go to: https://fundraise.barbellsforboobs.org/fundraise/team?ftid=39455

“GRACE”

30 clean and jerks (135/95)

We will just be doing this workout in several rounds since it’s a rather quick workout. Make sure to come and wear your PINK and get ready to get after it! Thank you for all your support team Cascade!!!!

11-1-14

 

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HAPPY HALLOWEEN!!!!!!! Wear your spooooooky costumes to class today and show ’em off! Also, reminder that our PM classes will only be 2:30/3:30/4:30 for trick-or-treating!

Also, last reminder that we will be hosting Barbells For Boobs tomorrow, by hosting the workout “Grace”- 30 Clean and Jerks for time. So, tomorrow will not be a partner wod, but rather Grace. You don’t have to donate to participate, but we would love to see some support from our Cascade team as we are hosting this in hopes to raise money for Mammograms in Action. To donate to our team: https://fundraise.barbellsforboobs.org/fundraise/team?ftid=39455. See you all tomorrow in PINK!!! This day is always a super fun day at the gym watching people get after “Grace”!

 

Strength: Power Snatch 5×3 (add 5# from last week)

WOD:

“Work off that Halloween candy!!”

20 min AMRAP:

10 Toes to Bar

15 Wall balls (20/14)

20 cal row/Airdyne (whichever you did not do yesterday!)

10-31-14

HALLOWEEN HOURS TOMORROW: ALL MORNING CLASSES  and 2:30/3:30 & 4:30  ONLY

WEAR YOUR COSTUMES TOMORROW!!!!

 

Strength: Overhead Squat 3×5 (add 5# from last week)

WOD:

100 Double Under buy-in

3 rounds:

10 Hang Cleans (135/95)

10 Chest to Bar Pullups

10 Box Jumps (24/20)

then…50 cal Air Dyne or 50 cal row cash out

Score is time for all

 

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Strength: Deadlift 1×5 (add 10# from last week)

WOD:

15 min AMRAP:

6 Deadlifts (155/115)

9 Pushups

12 Jumping lunges (12 total, 6 each leg)

Cascade CrossFit | Aftermath...

Cascade CrossFit | Aftermath…

Cascade CrossFit | Weights and Times

Cascade CrossFit | Weights and Times

 

 

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Strength: Strict Press 3×5 (men add 5# and women add 2.5# from last week)

Skills: 10 minutes to work on the goal that you have on the goal board. If you do not have a goal on the goal board, work on a weakness of yours or a skill you haven’t mastered yet.

 

WOD:

15 min EMOM:

Rowing (cal)

Russian KB Swings

Vups

***Cycle through for the 15 minutes.

***Score is max reps