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Huskies Win it!!

Huskies Win it!!

SWOD: 3×5 Back Squat (add 5# to last lift.  Remember that if you fail to try it again next week and if you fail two weeks in a row you will reset, go down by 20#)

We are creating a new benchmark today! If you are wondering why we are creating a benchmark…reason being because many of the Hero WODs that we haven’t done yet, are workouts thatt are out of this world crazy. Either it is movements that vert few of us could actually do, or workouts that take extremely long. Although, I know several of us like getting put through the grinder for 45 minutes and just dying…it’s not great on your body. And we don’t want workouts that are going to trash you for the whole week. Kyle and Nick came up with this new workout. It’s only 30 reps of each movement so, go quick! And, you are responsible for calling yourself out for the breaks, so hold yourself accountable!

Here’s to another great week at the gym and we hope that you all had an awesome Thanksgiving Holiday weekend!

WOD: “Lyla”

30 Calories on Rower

30 Thrusters 95/65 (every time you break you must complete 5 burpees before continuing)

30 Pull ups (every time you break you must complete 5 hand release push ups before continuing)

30 Box jumps 24/20 (every time you break you must complete 5 V-ups before continuing)

30 Kettlebell Swings 53/35 (every time you break you must complete 5 goblet squats with same kettlebell before continuing)

30 Calories on the Rower

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Take 15 minutes to work on squat cleans and build up to a heavy single

 

1. Death by Squat Clean, 155/105

–  start with 155/105 and will give it everything they have. If you are unable to complete 10 rounds with this weight, drop the weight to 135/95 and continue.

– If you are unable to complete 10 rounds with 135/95, drop the weight to 115/85 and continue. If you can complete more then 10 rounds, continue until you fail.

Cascade CrossFit | Scores

Cascade CrossFit | Scores

Who's flag will fly higher at the gym????

Huskies vs. Cougs tonight at 7:30!!! Who’s team will win and fly on top of the other at the gym??????

9am: Partner Workout

10am: Open Gym

11am: BRING A FRIEND DAY!

Partner WOD:

15 Minute AMRAP:

Box Jumps (24/20)
Overhead Walk (95/65)
3 Burpees at the top of every minute.

When the clock begins both athletes will start off by doing 3 burpees.   Immediately afterwards, Athlete #1 will start doing as many box jumps as possible while your partner Athlete #2 does a Overhead Walk gasser (Down and Back) Once partner Athlete #2 gets back to the box he/she relieves Athlete #1 from doing box jumps and the partners will switch as Athlete #2 picks up where Athlete #1 was at on the rep count of box jumps.  Athlete #1 will pick up the loaded barbell, or dumbbells or Kettlebells and do the Overhead Walk gasser (down and back) and both Athletes will keep switching back and forth for a total of 15 minutes.  Remember at the top of the minute , BURPEES!   drop whatever you are doing and jump down and do 3 Burpees.  Once you finish the Burpees, you will continue where you left off.  Your team score is the Total Amount of Box Jumps you completed.

 

SPICY CASH OUT – you and your partner must complete 250 abdominal reps together. It can be whatever and as many abdominal exercises you like. #gettingripped

Don't do this...come WORKOUT!

Don’t do this…come WORKOUT!

Happy Black Friday! Hope you all had a wonderful Thanksgiving with your friends and family. So many things to be thankful for and, again, we are so thankful for you all who make this Cascade community! If you’re not hitting the stores, come get a great workout in, we’ll be open most all the day! Look forward to seeing you guys in here!

Hours: 8/9/10am & 2:30/3:30/4:30

 

Strength: 5 x 3 Power Snatch (add 5 lbs)

Workout:

14 minute AMRAP

15 KB Swings (53/35)

10 V-ups (adv: toes 2 bar)

15 Goblet Squats (53/35)

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Happy Thanksgiving!!! We hope you have an awesome day with your families!! We are so thankful for you all! :)

Thanksgiving Hours: 9 & 10am only

Friday Hours: 8/9/10 & 2:30/3:30/4:30

Let’s do it with this Thanksgiving inspired WOD by Marshall!!

 

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

Workout:

11 Thrusters (115/75)

27 Burpees over bar

14 Cal Airdyne or Row

11 Shoulder to Overhead (135/95)

27 Pull – ups

14 Cal Airdyne or Row

11 Back Squats (155/105)

27 Ring Dips

14 Cal Airdyne or Row

 

Yeah Baby!

Yeah Baby!

The huge 9am gang! Nice work to all!

The huge 9am gang! Nice work to all!