Category Archives: Squat Cleans

CONGRATS ERIC FORSLIN!!!!

I want to congratulate our very own ERIC FORSLIN who will be graduating from the Kirkland Fire Academy today . You are the man Forslin and deserve this career. Can’t wait to have you back in the gym. I’m gonna name this W.O.D. “FORSLIN” today just because. W.O.D “FORSLIN” 50-Squat Clean Thrusters RX(95/65) GORILLA (135/95)…

Don’t hate on BURPEES!!!

Workout of the Day 15 minute AMRAP 6- Squat Cleans (135#/95#) 12- Burpees 24- Double Unders CASH OUT (optional) 100-200 ab mat sit ups

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…

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…

BRING IT!!!

Come on in because its gonna be a great day! Just a reminder to everyone that the gym will be CLOSED this Friday, Saturday, and Sunday for the Northwest Regional CrossFit competition! YEAH BABY!!!! Come support Nikoli, Kyle, Rocco, Silke, Mel, and Vanessa and lets put Cascade CrossFit on the map! Tenny posted the times for when…

Strength SUNDAY!

It’s another Sunday which means another strength day. Even thought it’s Strength Sundays I will also go over more than just strength. I will be doing a Mobility piece and a small skill focus. The Mobilty focus will be in the ankle and lats. The reason why we will be going over ankle mobility is…

LETS BREAK IT UP!!!

BURPEE CHALLENGE: DAY KISS MY BUTT BURPEES!!! Today will be  3 different AMRAPS with a break in between. Did something similar yesterday and liked it. Just on a side note also, you may have seen a few of us doing other workouts in the gym or in the “mini gym”. I want to let everyone…

Fight Gone Good!!!

Day 90 of the Burpee Challenge Its good to be back, NOT!!! This weather is terrible. I did miss the people a little though. Today’s W.O.D is going to be a Fight Gone Bad style of workout except we are changing the movements and doing it for 5 rounds. 1 minute each exercise for max…

Get a little strength today!!!

Burpee Day Challenge Day: 43 Warm up: 10 Pass Throughs – Focus on opening shoulders 10 Perfect Air squats – No Lazy Squats. 10 Leg swings 5 Inch worms 10 Burpees 1/1 Lunging hip mobility Mobility: Band Stretch – Shoulder/chest Banded Wall stretch Strength: 3-3-3-3-3 Low Bar back Squat 65%-70%-75%-80%-85% 5-5-5 Bench Press W/ Partner…

Benchmark Monday: Elizabeth

POWER IS ON!!!!! Benchmark Monday: Elizabeth 21, 15, 9 for time of: Squat Cleans (135#/85#) Ring Dips 3, 2, 1, GO! Burpee Challenge: 23 It is still up in the air about power at the gym. Thankfully, Nick got us hooked up with a generator and some lights so we will still be on no matter…