Welcome to Cascade CrossFit
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Calendar of Events
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February 2010 |
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December 31st, 2009 - December 31st, 2010
Schedule
more info »
Cascade CrossFit Blog
Monday, 02.08.10: Benchmark Monday!
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Fernanda working hard, and looking good doing it!!
The Filthy Fifty is the next bench mark on the list. This is a tell tail work out due to the diversity of exercises that are all done for high reps. Lets see what we need to work on for the rest of the week. Good LUCK!
Thursday, 02.04.10: What is a Met-Con?!?
I thought you'd never ask! You will find out soon, very, very soon.......BUAAAAAAHAHAHAHAHA!
WOD:
1000m Row
20 yard Bear-Crawl
20 Burpees
20 Box Jumps
20 Double Unders
20 Box Jumps
20 Burpees
20 yard Bear-Crawl
1000m Row
On a more serious note, some food for thought:
In the absence of clearly defined goals, we become strangely loyal to performing daily acts of trivia.
Your first step is to define what you want to accomplish through your training.
-Brass Ring Fitness
www.brassringfitness.com
What are your fitness goals?
Wednesday, 02.03.10: Hump Day
WOD
Dead Lifts 3/ 3/ 3/ 3/ 3/
Then...
4 Rounds of...
21 KB Swings
21 Knees to Elbows
21 Double Unders
Tuesday, 02.02.10: 100 and another 100
Why You Need to Drink Water
Your body is estimated to be about 60 to 70 percent water. Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs...
WOD
Over Head Squats 3/ 3/ 3/ 3/ 3/
Then...
10 Rounds of...
10 Thrusters 95#/65#
10 Pullups
...Don't cherry pick workouts! To become great at these you must attempt some you might fail at, so don't skip out on this workout because it looks TERRIBLE. It is terrible and that is the point.
Monday, 02.01.10: MUSCLE UP TO PUMP YOU UP
WOD:
Muscle-Up progressions
Then...
5 Rounds:
5 Power Snatch (135#/95#)
10 Box Jumps (24''/20'')
Friday, 01.29.10: Eating a Bit Less Salt Can Be a Big Health Boon
WOD:
Back Squat 8/ 6/ 4/ 3/ 2/ 2/
and THEN...
3 Rounds:
500m Row
Overhead Lunge 20k Bar/15k Bar
Farmers Carry 55#/35#
12 Pullups
Then:
30 Box Jumps
In the past four decades, Americans' salt consumption has risen 50%, mostly as a result of eating more processed foods and more food prepared in restaurants. "Over time, we have adapted our taste buds and adapted our bodies to crave much, much higher levels of salt than we require to function," says Dr. Kirsten Bibbins-Domingo, an epidemiologist at the University of California, San Francisco.
Thursday, 01.28.10: Payton vs. Drew
Due to those who are DEMANDING we post workouts, we will do so starting Sunday night. We will not include our oly workouts on the website.
WOD:
500m row
6 dead lifts
12 ring dips
18 knee to elbows
400m row
6 dead lifts
12 renegade rows
18 box jumps
300m row
6 dead lifts
12 burpees
18 jumping pull ups
Payton's Colts vs. Drew's Saints...
Tuesday, 01.26.10: Le Spectacular!
Lets add a new exercise to your collection today...
WOD:
Individual skill/strength
And THEN.....
AMR 20 min.
5 Spectaculars
10 Box Jumps
Blog Archive
Mindbody Instruction's click here.
Getting Started:
Getting started is as easy as showing up to the gym. You may also give us a call or send an email with any inquiries you may have. Also, click onthe getting started link at the top of the page for more information.
Testimonials
Thank you for the workout. It really is for anyone who wants to get in shape. I am a mom with two children and I am not in the best shape. I am not the most coordinated person, infact I am a true clutz. I felt very comfortable working out at Cascade Crossfit. I look forward to my next workout. Thank You CMF
Check out our Resources page for more information on nutrition and articles related to CrossFit and functional fitness.
