Category Archives: Back Squat

Monday 12/22 “RUFUS”

SWOD: Back squat 3×5 (add 5# from last week)   Benchmark: “Rufus” 1000m Row/1.2 miles Airdyne 50-Burpees 1000m Row/1.2 miles Airdyne   Holiday Hours: December 23- Normal Hours Christmas Eve- 8/9/10 am Christmas Day- Closed Decrmber 26- 8/9/10 am and 2:30/3:30/4:30 December 27- Normal Hours  

Partner up!

SWOD: 3×5 Overhead Squat (adding 5# to last lift) WOD: Mid week Partner workout!  Only one person working at a time for all exercises.  If there is an odd number of people in a class, they can do half the work and take your rests as if you had a partner working with you. 60…

New Benchmark “Lyla”

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…

TGIF!!!

It’s Friday people…and it’s bowling night!!!!! Bowling is at Sahara’s Pizza in Snoqualmie from 7-10!!! Cost is $15/person and $2.50 for shoes. Make sure to bring your own “drinks” since they don’t sell any adult beverages! Cannot WAIT to to see you guys there! SWOD: 5×3 Power Snatches (Add 5# from last lift) WOD: 15…

Fight Gone Bad :-)

  Strength: 3×5 Back Squat (add 5# from last lift) WOD: Fight Gone Bad 3 Rounds: 1 minute per exercise Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (24/20) Push Press (75/55) Row for Calories Rest 1 Minute ** Your score is TOTAL Reps/Calories** 3, 2, 1…….Go!              

Monday “Christine”

We have a week and a half left to vote for Best of Western WA “Best CrossFit”!! Super easy to do…and I want us to dominate!!! :-) Let’s get it guys! Follow link to vote: http://best.king5.com/cascade-crossfit/biz/629961 Strength: Back Squat 3 sets x 5 reps (add 5 lbs) Benchmark: ” Christine” 3 rounds for time 500…

Row row row your boat…

SWOD: 3×5 back squat (add 5# from last week) WOD: Benchmark 2K row Cash out: 3 rounds of 20 ab mats 20 V Ups

Monday “FRAN”

Strength: Back Squat 3 sets x 5 reps @ 5 lbs heavier than last week MetCon: “FRAN” 21-15-9 Thrusters (95/65) Pull Ups   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…

Back to STRENGTH!!!

  Testing: Back Squat 5 RM Benchmark: Jackie: 1000m Row 50 Thrusters (45/35) 30 Pull Ups

Partner up!9am

Another reminder that the gym will be closed tomorrow due to many of our members and trainers competing in the Elysian Games. If you have nothing going on tomorrow, come on out and see some awesome competition at the Elysian Games, at Fisher Plaza in Seattle. Heats start at 8am! 9am: Partner WOD | 10am:…