Category Archives: THRUSTERS

FLUFFERNUTTER!

Schedule for this weekend.   Friday: 6am, 8am and 9am Saturday: Closed Sunday: Closed Come cheer our team on at Regionals!!!!!!!!!!!! STRENGTH: 12-15 minutes to find a heavy push press/jerk WOD: Three rounds for time of…. 20 Thrusters (Rx 95/65), (Adv. 115/75) 20 Box Jumps (Rx 24/20), (Adv. 30/24) 20 V-ups   3, 2, 1…..Go!…

Earn Your Body!

  Good Morning Cascade CrossFitters! Come on in for an incredible Partner WOD! Just remember it is better to be sore than sorry, so GET IN HERE!!! 9am Partner WOD 10am Open Gym   In teams of two, complete the following reps for time: Row 1000m while partner holds barbell in front rack (185#/115#) 50…

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…

Last Workout of the Open 13.5!!!

Well I hope all of you have enjoyed the CrossFit Games Open this year. It has been such an awesome experience to see so many people hit PR’s and push themselves way past their limits. I speak for all the trainers when I say , “We are proud of ALL of you and what you have achieved.” Now…

Daniel

Today we tackle “Daniel” in memory of Army Sgt 1st Class Daniel Crabtree, who was killed in Al Kut, Iraq on Thursday, June 8th 2006. For time: 50 Pull-ups 400 meter run 21 Thrusters (95/65) 800 meter run 21 Thrusters (95/65) 400 meter run 50 Pull-ups  

Bring on the strength!

Great week at the gym and I am really proud of everyone of you!  I believe that the new programming we are using is pushing us all and we will see the results in no time:-)  I know there are a couple of people doing the 13.1 Open workout again today and if you want…

Bear Chipperificness!

3 Bear Crawl Gassers with 5 Burpees at the end of each Gasser (down + back = 1 Gasser) 30 Calorie Row 30 Pull Ups 30 KB Thrusters (15 each arm, 53/35) 30 Hand Release Push Ups 30 Toes to Bar 30 Lateral Box Jumps 3 Bear Crawl Gassers with 5 Burpees at the end…

Team Workout!

Another great partner WOD coming your way today!! Don’t forget to sign up for The CrossFit Open! You must register by Monday, and there is absolutely no reason to not do it! Only $20 and its a huge inspiration to push yourselves and join in on the fun of cheering each other on and pushing…

DID DEEP AND PUSH YOURSELF!

A) Strength: Bench Press 15 minutes to build to a heavy 1 rep, go for a new 1 rep max if it feels good. If it doesnt, don’t try and force it. B) Chipper (you will have one bar and you will load the bar so it can be broken down to each lesser weight) 500m Row…

Half way point!

Half way through the week people and that is always a good thing!  We are seeing tons of great results and plently of new people in the gym so let’s keep up the good work:-)  How is the Paleo Challenge going?  Are you getting any good recipes from www.cascadecookbook.com?  Stick with the healthy eating, the…