Category Archives: Hollow Rocks

TGIF!

STRENGTH: (load % x reps x sets) 3-position Squat Clean: (floor, above knee, high hang) click here for a video 70% x 3 x 2 75% x 3 x 2 Clean Deadlift: (clean setup, deadlift tempo) click here for a video 100% x 7 x 2 (% based off 1RM clean) 110% x 3 x…

Short and Sweet

No need for an explanation! Get in here and put in some work :) Yeah Baby!!! 4 Rounds—Moose 5 Rounds 10 Front Squat  Rx (135/95) Moose-Rx (155/115) 15 Push ups  Moose-Rx (Hand release) 20 Hollow Rocks 50 Double Unders   A big congratulations to Kim Peltola…our choosen Member of the Month for June!! Read Kim’s story…

Tabata this!

Everyone has been doing an awesome job this week with the tough WODs and many people achieved some PRs yesterday! Not that I’m going soft on everyone but today is gonna be a little easier ;) Tabata- 8 rounds: 20 seconds of work; 10 seconds of rest. 40 seconds rest between exercises Calorie row Ab-Mats…

Time for a little Snatch work!!

Another Friday and another solid workout today! Today is going to be all about…(Deep Breath!)…snatches! The snatch is a great workout because it incorporates your almost every muscle in your body to throw that weight overhead. I strongly suggest people come in for this workout because it will help you so much on overall strength,…

“THE LEG CRIPPLER”

Burpee Challenge: Day 95 “THE LEG CRIPPLER” 30 FRONT SQUATS  (185/115)  MOOSE (205/135) 20 BURPEES 1000 METER ROW THEN….AFTER A REST OPTIONAL DESSERT (WHICH I HIGHLY RECOMMEND) 4 ROUNDS 15 AB MATS 10 HOLLOW ROCKS

Benchmark Monday!!!

I’m ready for some good weather darn it. Oh well, I guess we’ll get another killer wod inside:-). Day 79 of the Burpee Challenge. Only one more week in the CrossFit Open and everyone is doing great! Let’s have another great week in the gym! Mobility: – shoulder stretch with band – back rolls on…

12.1 Open WOD

We are going to do what we did last year…do the Open Wods each Friday during the CrossFit Open!!!  These are fun to do and you can go to the CrossFit Games website and look and see how people do around the world in the same Wod.  We are also on Day 55 in the…

Saturday Partner WOD!!!

Just a reminder, we have several members from our gym competing in a friendly competition at Gravity Janes today at 11am in Issaquah so we will not have our 11am or noon class today.  Sorry for the inconvenience.  If you have time, come out and watch your fellow members compete!  We will have our noon…

Deadlift and Core Blaster. yeah baby. | Cascade CrossFit

WOD: 10min on the minute, every minute, complete: 2 Deadlifts (Pick your own weight. This is a weight that is heavy for you. Choose a weight that will push you, but will still be in good form) then… Core Blaster 5 rounds: 30 second L-sit Hold (cumulative) 25 Double Unders 20 Hollow Rocks Score is weight…

Let’s start this week off right!

Let’s have ourselves another righteous Benchmark Monday shall we?!?!?!?  Don’t forget that we are on Day 9 of the burpee challenge so let’s get those babies done.  Our 24 Day Challenge was scheduled to start today, but our shipment of goods has not arrived so when they do we will let you know ASAP!  If…