Power Cleans!!!

I hope you all had a wonderful three day weekend and congrats to those of you who completed Murph!!!  That is one tough workout:-)  Today we will be working on some explosive strength.  I love power cleans and I hope you do too because they are awesome.  I wanted to thank you all again for…

Memorial Day Hero WOD: “Murph”

Today is Memorial Day and we’re dedicating the WOD to all the men and women who serve and have served our country, put their lives on the line or have gave their lives for our freedom. You’re in our thoughts everyday, and we thank you very much for all your sacrifices. Today we’re doing a…

Day Three NW Regionals

Well, today is day three of the Crossfit NW Regional Competition. It’s an early one folks so if you wanna see some Snatches come early! Team Womans Snatch Event: 8AM (Vanessa & Melanine) Team Mens Snatch Event: 9:50AM (Nick, Kyle and Rocco) Team Work out 6: 12:17 PM (Vanessa, Melanie, Kyle and Nick)   Since today…

NW Regionals Day 2!!

What a day at Regionals yesterday!! Cascade currently sits in third place overall with a third place finish in wod 1 and a fifth place finish in wod 2! Unfortunately, Silke hurt her back on one of the deadlifts and then didn’t get to make it any better by having to do 25 pistols and…

NW Regionals DAY ONE!!!!

Just a reminder if you haven’t seen on the board or the last few blog posts…Gym is CLOSED as we are all down at the NW CrossFit Regionals at the Puyallup Fairgrounds cheering on Nick, Kyle, Rocco, Silke, Vanessa, and Melanie for TEAM CASCADE CROSSFIT baby!!!!!!! These six have been working their freaking BUTTS off…

Handsome Henry

I know you are sick of hearing this, the gym will be CLOSED Friday, Saturday and Sunday for the Northwest Regional competition. We would love to see as many people possible come out. Should be a pretty good time. I can’t wait to see some of the individual beasts do the WODS. “Handsome Henry” 21-15-9-15-21…

BRING IT!!!

Come on in because its gonna be a great day! Just a reminder to everyone that the gym will be CLOSED this Friday, Saturday, and Sunday for the Northwest Regional CrossFit competition! YEAH BABY!!!! Come support Nikoli, Kyle, Rocco, Silke, Mel, and Vanessa and lets put Cascade CrossFit on the map! Tenny posted the times for when…

The Squatter

A few reminders in case you are not on our email list yet, or don’t receive our emails for whatever reason… The gym will be closed Friday, Saturday, and Sunday because Team Cascade is going to CrossFit Northwest Regionals baby!!! YEAH! I’ll sound like a broken record to those who did receive my email, but…

Ahhh Mary! – Benchmark Monday

  No running today, it looks like the rain decided to show up again. Today we’ll be doing the benchmark WOD ”Mary”! For those of you that are thinking twice about the movements involved, we have several ways to modify/scale this WOD. So please come on in, and lets work on our weaknesses and continue to…

Kipping our way to perfection V2

Since last Sunday was Mothers day and most of everybody was probably busy. Will be going over the kip again. Today we will do a little focus on pull ups and performing a better kip for the kipping pull up. Granted most of you can do it, this will help with technique and better skill transfers and…