Hope you guys had a great weekend!! As most of you probably noticed last week, we took the week to find some new 5 rep maxes as we are starting our new strength cycle this week! We are excited to get this rolling again, since so many of you hit huge PR’s and have told us how much you enjoyed the strength portion! LOVE IT! SO, for the next few months, you’ll be seeing a strength portion every day for the beginning part of class. Here’s how the week will look:
Monday: Back Squats
Tuesday: Strict Press
Thursday: Overhead Squat
Friday: Power Snatch
A reminder that the first few weeks are going to feel easy to you. Take this time to not just cruise through as fast as you can, but to really establish good form and technique. You are creating the muscle memory now, so use this time to hone in on form :-) You will see the same structure of SWOD each day, except for Fridays which will be a 5×3 rep scheme for the Power Snatch.
Reminder that this Sunday is our First Annual Cascade CF Golf Tournament at Twin Rivers! Tee times start at 12:45 and we will be contacting you separately to let you know the team you are on and what time you tee off! Please let us know if your availability changes for the day as some have had to drop out. We have 28 spots available!
3×5 Back Squat at 80% of 5 rep max minus 20-30#
5 rounds for Times:
5 Pull Ups
This is a brand new benchmark for us! Yeah Baby!
It’s also the time where I need to let y’all know who our Member of the Month is!!! This month, we are so excited to spotlight Robin King!!! I know we have so many incredible members, but I am just so truly inspired by Robin because of how far she has come in her journey in CrossFit. And, of course, she couldn’t be a nicer person to be around. I know her story will inspire you: www.cascadecrossfit.com/member-spotlight/.