Category Archives: Goblet Squats

if DEADLIFTS were easy, they would be called ELLIPTICALS

“I thought I was joining a cult, but all I got were these ripped abs” – CF NYC WOD 1: In 12-15 minutes, build to a 3-RM Clean and Jerk (reps must be completed within a 30 second window) WOD 2: For Max Reps (or Calories): 4 minutes of Rowing (for Calories) Rest 60 seconds…

KB Killer

Here is another great “Before and After” from our 3 month Biggest Loser Challenge…Courtney Montogmery! Courtney lost 18 pounds on the Challenge and the biggest change…yep, diet. Are you not seeing the results you want? If you are giving it your all in your workouts, what does your diet look like? That’s the hardest part…

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…

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…

ahhhh this is gonna be a good one! ;-)

2012 CrossFit Open starts February 22nd…are you ready?? 100 Double Unders 90 Vups 80 Goblet Squats (53/35) 70 Pull ups 60 Overhead Lunges w/plate (44#/22#) 50 Kettlebell Swings (53/35) 40 Box Jumps (24/20) 30 Knees to Elbow 20 Ring Dips 10 Handstand Pushups Burpee Challenge Day 12

Merry Christmas Eve and Happy Birthday RUTH | Cascade CrossFit

MERRY CHRISTMAS EVE AND HAPPY BIRTHDAY RUTH!!!! Remember: Classes at both 9am and 10am today! Ruth’s 51st Birthday WOD: 51 KB Swings (53/35) 51 Box Jumps 51 Jumping Pull ups 51 Goblet Squats 51 V-ups 51 Thrusters (45/33) 51 Push ups 51 Toes to Bar 51 Burpees 51 Jumping Lunges

Happy ThanksGiving!!! Gobble Gobble Gobble

I hope you all have a wonderful ThanksGiving being with friends, family and eating A LOT:-) We couldn’t be more thankful to be surrounded by the best CrossFit family we could ask for. You all our incredible, inspiring, and genuine people that mean the world to us, so thank you for being such a wonderful…


“The first step in doing great things is affirming the belief that great things are possible” – Pete Carroll 21, 15, 9 of: KB Swings (53#/35#) Goblet Squats (53#/35#) Burpees then… 9, 15, 21 of: Ball Slams (20#/14#) Med Ball Sit Ups Against Wall (20#/14#) Box Jumps (24″/20″) 3, 2, 1, GO!