SUNDAY STRENGTH

Happy Memorial Day Weekend everyone! It’s been a great week with some tough workouts, and everyone stepped up to the challenge. Hope you all are enjoying your weekend, and look forward to seeing you in here today if you’re around town. Today’s Schedule: 12:00 Strength Class & 1:00 Open Gym REMINDER that for MEMORIAL DAY there’ll be a…

Partner Saturday

WE WILL BE OPEN ON MEMORIAL DAY MONDAY. 9:00AM & 10:00AM ONLY Saturday: Partner Workout 9:00/ Open Gym 10:00 Teams of 2 complete the following: 50 double Unders Each 75 Push-ups total, while one partner does push-ups the others holds a push-up plank 50 Toes to bar total, while one partner is doing toes to…

Filthy Friday

800 meter run/1000 meter row 15 C&J Rx (95/65) Adv (135/95) 30 Back Squats 15 C&J 30 Front Squats 15 C&J 30 OHS 800 meter run/1000 meter row  Use the same weight for the whole workout!

Come in and show us what you are made of!

Workout of The Day: 10, 9, 8, 7…1 of Kettlebell Swings (53/35) 10, 15, 20, 25…55 Double Unders * start with 10 Kettlebell Swings, then 10 Double Unders.  Next set would be 9 Kettlebell Swings, 15 Double Unders.  Next set 8 Kettlebell Swings, 20 Double Unders.  Do this until you get to 1 KB Swing…

Hammies!!!

Strength Deadlift 3-3-3-3-3 Goal is to build in weight each set.   Met-Con 21-15-9 (reps) Deadlift (185#/135#) Adv. (225#/165#) Box Jump (24″/20″) Adv. (30″/24″)     Optional Cash Out Mile run @80-85% Also, want to say a congratulations to Lisa Richmond, who we have chosen for May’s Member of the Month. Lisa is an amazing…

Lets have some FUNNNN!!!

Time for a little competition today! A. Max two-hand hang from the bar. Rules: You get 1 attempt If you come off the bar for any reason, or touch your feet on the ground or box, your time stops. The man and woman who hung on the longest out of all classes will win a…

Two Benchmarks…

Happy Monday everyone! I hope you had a great weekend! Lets start the week off right! We will be doing 2 (two) benchmarks today A) For time: 500 meter ROW 5 minute rest B.) “Isabel” 30 snatches (135/95)   Also would like to wish a very special Happy Birthday to Corey Mosley! She is a…

4%

    Good Morning Cascadians! The count down has begun! It is officially 12 days until regionals! If you want to buy tickets online, follow this link: http://tickets.showarecenter.com/eventperformances.asp?evt=138   1) Two Rounds of: 5 Push Jerk from behind neck (lighter weight, focus of speed getting under bar) 5 Split Jerk from behind neck (lighter weight,…

Earn Your Body!

  Good Morning Cascade CrossFitters! Come on in for an incredible Partner WOD! Just remember it is better to be sore than sorry, so GET IN HERE!!! 9am Partner WOD 10am Open Gym   In teams of two, complete the following reps for time: Row 1000m while partner holds barbell in front rack (185#/115#) 50…

AMRAPTASTIC!

Part 1) Four Rounds of: 3-5 Front Squats 8-10 Single Arm Dumbbell Rows Rest 60-sec between rounds   Part 2) 10 Minute AMRAP (As Many Rounds As Possible) of: 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Push Press You must perform 5 burpees any time the weight settles on the ground. Rx…