Category Archives: RING DIPS

Time to improve our body weight movements!

Great week in the gym and we have had some awesome attendance days.  We had 115 people on the white board the other day, which crushes our last record of just under 100 so keep up the good work!!!  Consistency, diet and mobility/maintenance is key when trying to achieve results you want:-)  Also, we have…

Open Workout 13.3/ Friday Night Lights

Workout 13.3/Friday Night Lights We would love to see as many people as possible out for Friday Night Lights. It is gonna be a blast. Come have a burger and a beer and support our AWESOME, Cascade CrossFit.   12 minutes to complete as many reps/rounds as possible 150- Wall Balls / 110-Burpees if you are still sore…

Body Weight? I think so!

We have seen such a great energy and attendance in the gym lately that is pumps me up!  We now have our kids area basically complete with a TV and DVD player…enjoy it little ones because when you’re old enough you’ll be working out with the rest of us:-)  Remember to cruise out to Friday…

Make Each Day Your Masterpiece

Don’t think you can make up for it by working twice as hard tomorrow. If you have it within your power to work twice as hard, why aren’t you doing it now? – John Wooden Workout of the Day 1) Four-Rounds of: 6-8 Bulgarian Split Squat (each leg; 55#/35#; balance will dictate weight) 45-seconds of…

12 Days of Christmas!!!

HOLIDAY HOURS Christmas Eve- 8am/9am/10am only Christmas Day- CLOSED Day after Christmas- 9am/10am   3:30pm/4:30pm/5:30pm New Years Eve- 8am/9am/10am only New Years Day- 3:30pm/4:30pm/5:30pm no A.M. classes All other days are regular hours                 12 Days of Christmas Workout After completing the first movement go back to 1 and…

Strong Is The New Skinny

Today’s Schedule: 12:00 Strength WOD & 1:00 Open Gym What’s your favorite pre/post workout meal? With the Gorilla Games next weekend I thought it would be fitting to get some of you thinking about Game-Day Nutrition. Click here to watch an interesting video series by Matt Chan (CF Games Athlete) about the Zone Diet and “game day”…

Turkey Hangover

I hope everyone enjoyed their Thanksgiving yesterday. Looks like we had a pretty good turnout. Let’s let that roll into today. REMINDER: 9:00am/10:00am/11:00am classes on today. No PM classes either. Fight gone bad style today 3 rounds 1 min- Hang Cleans (95#/65#) 1 min- AB Mat Sit Ups 1 min- Front Squat (95#/65#) 1 min- Ring…

The Great Debate

I have a question for all of my fellow crossfitters, (male and female please). Which is BEST? The “MOUSTACHE” or The “BEARD”. There is such strength with the beard yet, the mustache is sleek, sexy and undoubtedly stylish. My personal experience with both has been just phenomenal but now I need your help. I don’t…

Superman can get a cup of sugar from anywhere

400m run 5- ring dips 5- box jump overs (24/20) 5- weighted lunges (35/25) each leg 10- ring dips 10- box jump overs 10- weighted lunges 15- ring dips 15- box jump overs 15- weighted lunges 20- ring dips 20- box jump overs 20- weighted lunges 800 m run    

OWWW!! BLACK HAWK DOWN!!!

WOD Rx=(3 Rounds)HAM=(4 Rounds) of… 42 Double Unders 21 Kettlebell Swings 12 Ring Dips 400 M Run 2 Burpees every minute on the minute while you are inside. 3…2…1…GO! After yesterday’s WOD Jeremiah got his first muscle up! Jeremiah first muscle up!