Category Archives: Ball Slams

Bathrooms are out again:(

Update. We now have toilets in the form of a Honey Bucket. The showers are still out. Plumber will be there tomorrow morning at 11:00. A) 15 minutes of working on rope climbs/technique or variations of rope climbs B) 4 rounds for time adv 5 rounds 10- Toes to Bar 15- Ball Slams (20#/14#) 20-…

Get in here and let’s RUN into the weekend together!!!

Good Morning Cascade CrossFit Athletes! Let’s start your weekend off right with a solid 9am partner workout! Don’t forget we have OPEN GYM today from 10am-11am! Come in and work on those January goals before the month is up!   20 Minute AMRAP (As Many Rounds As Possible) Partner 1: Starts out on 400m Run…

Lets Go Hawks!!!

TODAY’S SCHEDULE: 12:00 Strength class & 1:00 Open Gym The SEAHAWKS game is not until 5:20 PM on NBC so you better get your butt in here!! As your strength continues to increase, all your WODs will become easier and faster. For example: If you put in the hard work to get a strong front…

Lung Burn action :)

Grab a Partner and lets do some work!  Gonna change things up a bit today people! You will do 4 Rounds of 3 min AMRAP’s One partner will be exercising while the other partner is counting reps and holding the band for resistance runs.  You will switch after the 3 minutes and rotate back and…

Rise and Shine, and Welcome to the Grind

WOD: It’s back, but with DU’s! This is a great strength based cardio WOD; short and sweet! 5-rounds, with a 1-minute rest between rounds of: 10 – Kettlebell Swings – RX: 53#/35# ADV: 70#/53# 10 – Goblet Squats – RX: 53#/35# ADV: 70#/53# 10 – Burpees 10 – Ball Slams - RX: 25#/20# ADV: 35#/25# 20 – Double…

LET IT EAT!!!

Partner Workout 9:00am Open Gym 10:00am Fundamentals 11:00am PARTNER W.O.D 100- Ring dips 100- Thrusters (bar) 200- Ball slams 200- Air Squats One partner will be doing weighted lunges the length of a gasser, (down and back), while the other completes the above exercises. You will switch when the partner is done with the lunges…

Another Birthday Chipper!

First just want to remind everyone about the fundraiser WOD we are doing this Saturday June 9th called “CrossFit for Hope”. It is really similar to the format of Fight Gone Bad which we did last year, but this fundraiser raises money for St. Jude’s Children Hospital which helps fight childhood cancer and other deadly…

A minute is all!!!!

Great job this week everyone. We have another birthday today. Its our very own Kyle Jacobson. AKA Terd Ferguson. 29 for the old man. So today our partner wod will be for 29 minutes. Have fun!!! 1 minute of work while your partner rests for 1minute. You will then flip flop. The process will continue…

Grab a partner an do something

There will only be the 9:00 partner w.o.d and 10:00 fundamentals today. We will be cheering on our very own Silke at her figure comp. at 12:00 today. Partner W.O.D 200 Air squats 150 Ball slams (30/20) 100 KB swings (53/35) 100 Box jumps (24/20) Dumbbell weight (35/25) One partner will be working while the…

Nothing like Friday AMRAP’s :)

Git yer’ butts in here for a doozy! Its Friday and lets face it…WWMD? ( I heard the other day that he did 3 WODs on tuesday…) Getting in here is the hardest part and you know you will be glad you came in once your done!!! Burpee Challenge Day : 97 20 Min AMRAP…