Category Archives: ROPE CLIMBS

Come sweat it out!!!

Cascade CrossFit | That’s a big kettle bell Seeing some awesome class sizes and you are all working super hard!  I can’t tell you how cool it is to see people come into our gym everyday and give it everything they’ve got…outstanding!!!  Make sure you are all drinking plenty of water throughout these hot days…

Rope Climbs

“The man who is afraid to risk failure seldom will have to face success.” – John Wooden Workout(s) of the Day 1) 4-minute AMRAP of: Rope Climbs (15’/12’) *We have several progressions, and techniques to help get you closer to rope climbs 2) Take 15-minutes to build to a heavy Hang Snatch If you’re feeling…

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-…

Saturday 2/9/2013

9:00am Partner Workout In teams of two, you and your partner will move through five stations trying to score as many reps as possible. 60-seconds Rope Climb (15’/12’) 60-seconds Rest 60-seconds Pull-Ups (ADV: Chest-to-Bar Pull-Ups/Muscle-Ups) 60-seconds Rest 60-seconds Wallballs (20#/14# & 10’) (ADV: 25#/20# @ 10.5’ or off the beam) 60-seconds Rest 60-seconds Box Jumps…

Stache-tastic!!!

Well, it’s Thursday! Hope you all enjoyed yesterday’s workout, and I sure hope to see a lot of you in here today! Great opportunity to get a great workout, and learn something new! This is an awesome workout! 5 Rounds for time: (ADV: 7 rounds) 1 Rope Climb (15ft) Be prepared! Shoes may rip during…

“31 Heroes”

“31Heroes” WOD honoring the men killed in action on August 6, 2011. All funds raised will be donated to Snowball Express, the Travis Manion Foundation, and the 30 families immediately affected. Today we will be doing the“31Heroes” as our partner workout. You DO NOT have to donate to particpate. If you want to donate you…

Hanging On!!!

Good week so far everybody. Great turnout on Monday. We had 81 people do the workout. AWESOME!!! That is now the new record for members in a day. You guys are gettin it done. Hope to see you today for another tough one. I’ve listed below a modification wod for those of us who are…

SQUAT A TOT!!!!

Great first couple of workouts this week. We are gonna slow it down a bit and hit up some strength and skills. Don’t miss out on this. Strength: Find Your 1 Rep Max Back Squat 5-4-3-3-2-2-1 Then… Skillwork: Max rope climbs in 3 minutes  

GET IN HERE!!!!!!!!!!! Please and thanks ;)

Today’s is going to be very similar to the Gorilla Games WOD that some of our coaches and members did in December…But first, we are going to have a little fun with Double Unders. Work hard today and have fun! Today’s WOD: 10 Min AMRAP- Double Unders - NO SINGLES TODAY!!! Time to learn them..I guarantee you…

Chip-a-Rooney

Huge PR’s on Grace yesterday and many first timers on it that were already able to see how CF has made them stronger and faster from by seeing what they acheived on this WOD. So way to go guys!!! AM’ers, please don’t heckle me too much if I can’t demonstrate some of the exercises…12.4 or…