Thursday

HALLOWEEN HOURS TOMORROW: ALL MORNING CLASSES  and 2:30/3:30 & 4:30  ONLY

WEAR YOUR COSTUMES TOMORROW!!!!

 

Strength: Overhead Squat 3×5 (add 5# from last week)

WOD:

100 Double Under buy-in

3 rounds:

10 Hang Cleans (135/95)

10 Chest to Bar Pullups

10 Box Jumps (24/20)

then…50 cal Air Dyne or 50 cal row cash out

Score is time for all

Wednesday!

Strength: Deadlift 1×5 (add 10# from last week) WOD: 15 min AMRAP: 6 Deadlifts (155/115) 9 Pushups 12 Jumping lunges (12 total, 6 each leg)    

TootooTUESday!

Strength: Strict Press 3×5 (men add 5# and women add 2.5# from last week) Skills: 10 minutes to work on the goal that you have on the goal board. If you do not have a goal on the goal board, work on a weakness of yours or a skill you haven’t mastered yet.   WOD: 15 min EMOM:…

Tommy MAC!

Benchmark Monday: “Tommy Mac” The following statement is from Tommy’s former Platoon Leader…  The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for…

SEAHAWKS SUNDAY!!!

Strength: Every three minutes for 15 minutes perform 3 Bench press (building to your heaviest set of 3 by your last set) *if you are struggling to get 3 reps on your 3rd or 4th set, stay at that weight, or drop down in weight slightly. Your last set should be difficult.   Workout: Against…

Saturday!

9:00 Partner WOD 10:00 Open Gym 11:00 Bring a Friend Day! WOD: Complete as many reps as possible in 20 minutes of: Each partner performs as a relay: 9 burpee box jumps, 20 inches 9 squat cleans, 115 / 75 lb. Then, each athlete performs as a relay: 12 burpee box jumps, 20 inches 12 squat cleans,…

Friday!

  BOWLING UPDATE WE HAVE A SMALL CHANGE IN THE DATE FOR BOWLING. IT LOOKS LIKE WE ARE MOVING IT TO FRIDAY, NOVEMBER 14TH INSTEAD OF NOVEMBER 7TH. I HOPE ALL OF YOU CAN STILL MAKE IT!!!   SWOD: Power Snatch 5 X 3 (add 5 lbs) Workout: 3 rounds for time: 30 Front squats…

Thrusday!

SWOD: Overhead Squat 3 X 5 (add 5 lbs) Workout: 10 rounds of 125 meter row sprints or .15 on Airdyne Rest :30 seconds between sets   Cash-out: 150 AB-mats for time   BOWLING!!! WHO’S IN FOR A FUN NIGHT OF BOWLING?  RIGHT NOW WE ARE TRYING TO GET A NUMBER ON HOW MANY PEOPLE…

Wednesday!

This next Saturday, November 1st, Cascade will be hosting “Barbells for Boobs” which is an annual fundraiser put on by Mammograms in Action to raise money for those who can’t afford, to get breast screenings in work to prevent breast cancer. To support the cause, we have created a team page: https://fundraise.barbellsforboobs.org/fundraise/team?ftid=39455. If you want the…

Tuesday!!!

SWOD: Strict Press 3 X 5 (Men add 5 lbs/ Women add 2.5 lbs) Workout: 12 Min AMRAP 3-6-9-12… and so on Calorie Row Thruster (100/75)