Category Archives: TOES TO BAR

Cinco De Mayo!!

HAPPY CINCO DE MAYO!!!! Hope you all have some fun plans for Cinco de Mayo! If you don’t have anything going on…and wonder if Coach Nick ever does anything besides workout…go see that he actually does and watch him play in his band at the Matador tonight in Redmond!! :-) Should be a really fun…

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…

Keep it rolling!!

A) 3 rounds NOT for time  - Approx 10-15 mins 12- Toes 2 Bar 8- Pistols 30-50 Double Unders Focus on efficiency through these movements B.) Workout: For time 75- KB Swings (53/35) 50- V-ups 75- Wall Balls (20/14) Every Minunte on the Minute 3 Burpees

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-…

“Maybe the Dingos ate your baby”

Mid-week, get your butts in here! Coach Nikoli ALL day. DEAL WITH IT!!! Workout of the day 20- Toes to Bar/adv. unbroken 30- Broad Jump turn arounds/adv. burpee broad jump 40- Box Jumps(24/20) adv. (30/24) 50- Ab Mats/adv.  V-ups 60- KB Snatch + O.H lunge (1 movement) 30 each arm (35#/26#) 50- Ab Mats/V-ups 40-Box…

Goals, Goals, Goals!

  All right folks, we need some new goals for 2013. Go ahead and write them up on the board. Make it happen people. Strength: Bench Press 5-5-5-5-5 increase weight each set. Met-Con:  15 minute AMRAP 6-Overhead squats (95/65) ADV. (135/95) 9-Box Jump Overs (24/20) ADV. (30/24) 12-Toes to bar

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…

Big Gulps huh? Welp..See ya Later!

Time to get in some more work! Great job on Karen yesterday, that is a fun workout! Today is gonna be a good mental battle! Let see some solid numbers!   15 Minute AMRAP 15 Kb Swings (53/35) 12 Push Press (115/75) 9 Toes 2 Bar 3..2..1..GO!  

30-20-10 YEAH BABY!

Cascade CrossFit | Love Wall Balls! Time for a long workout to get us sweating folks! If you missed it yesterday, Nick posted two videos on the blog with recipes for Paleo meals. We are going to try to do this at least once a week to keep giving you ideas on how to eat…

A little bit of this… and a little bit of that…

It’s been a hard week, so we are going to do some “Small” mobility piece after the general warm up MOBILITY: (15 Min) Test/Retest- Air squat! • Couch stretch – 2 Min • PNF (Contract/relax) Hamstrings – 2 Min • Banded or Non banded Rack stretch SKILL: 5 Min of Double under work * Score…