SATURDAY 11/29/14

Who's flag will fly higher at the gym????

Huskies vs. Cougs tonight at 7:30!!! Who’s team will win and fly on top of the other at the gym??????

9am: Partner Workout

10am: Open Gym


Partner WOD:

15 Minute AMRAP:

Box Jumps (24/20)
Overhead Walk (95/65)
3 Burpees at the top of every minute.

When the clock begins both athletes will start off by doing 3 burpees.   Immediately afterwards, Athlete #1 will start doing as many box jumps as possible while your partner Athlete #2 does a Overhead Walk gasser (Down and Back) Once partner Athlete #2 gets back to the box he/she relieves Athlete #1 from doing box jumps and the partners will switch as Athlete #2 picks up where Athlete #1 was at on the rep count of box jumps.  Athlete #1 will pick up the loaded barbell, or dumbbells or Kettlebells and do the Overhead Walk gasser (down and back) and both Athletes will keep switching back and forth for a total of 15 minutes.  Remember at the top of the minute , BURPEES!   drop whatever you are doing and jump down and do 3 Burpees.  Once you finish the Burpees, you will continue where you left off.  Your team score is the Total Amount of Box Jumps you completed.


SPICY CASH OUT - you and your partner must complete 250 abdominal reps together. It can be whatever and as many abdominal exercises you like. #gettingripped

FRIDAY 11/28/14

Happy Black Friday! Hope you all had a wonderful Thanksgiving with your friends and family. So many things to be thankful for and, again, we are so thankful for you all who make this Cascade community! If you’re not hitting the stores, come get a great workout in, we’ll be open most all the day!…

THURSDAY 11/27/14

Happy Thanksgiving!!! We hope you have an awesome day with your families!! We are so thankful for you all! :) Thanksgiving Hours: 9 & 10am only Friday Hours: 8/9/10 & 2:30/3:30/4:30 Let’s do it with this Thanksgiving inspired WOD by Marshall!!   Strength: Overhead Squat 3x 5 (add 5# from last week) Workout: 11 Thrusters…

WEDNESDAY 11/26/14

Thanksgiving tomorrow! Here are our Holiday Hours: Thanksgiving: 9 and 10 am Friday: 8/9/10am & 2:30/3:30/4:30   Strength: 1 x 5 Deadlift (add 10 lbs) Workout: 42-30-18 Wallballs (20/14) 21-15-9 Power Cleans (135/95)

TUESDAY 11/25/14

Strength: 3 x 5 Strict Press (men add 5 lbs, women add 2.5 lbs) Workout 3 rounds for time: 500 meter row 12 snatches (75/45) (adv: 95/65) 21 push ups

Monday 11/24/14

Welcome to the week of Thanksgiving folks! Get in here for a doozy Strength: Back Squat 3 x 5 (add 5lbs) Filthy Fifty 50 Box jump (24/20) 50 Jumping pull-ups 50 Kettlebell swings (53/35) 50 Walking Lunge 50 Knees to elbows 50 Push press (45/35) 50 Back extensions 50 Wall balls (20/14) 50 Burpees 50…

Sunday 11/23/14

12:00 Class 10-9-8-7-6-5-4-3-2-1  Bench press  (pick a weight that will be doable yet challenging) 1- Prowler or Sled down and back 1-2-3-4-5-6-7-8-9-10 Strict Pull Ups (use an appropriate band and don’t kip) 10- bench, 1 prowler, 1- strict pull up 9- bench, 1 prowler, 2- strict pull up and so on…   1:00 Open Gym

Saturday 11/22/14

Partner Workout 9:00am 100- Alternating partner Wall Balls 20/14 80- Tuck jumps over partner while partner holds a superman plank (can’t jump if no plank) 60- Med ball sit up tosses back and fourth 20/14 40- Famer Carry Gassers 2×53# KB/ 2×35# KB (down= 1 back= 2)   10:00 Open Gym

Friday 11/21/14

A. Power Snatch 5 sets x 3 reps (add 5#)   B. 18 Minute EMOM (Every minute on the minute) min 1- 5- Clean and Jerk 135/95  (Adv. 165/110) min 2- 15 guys/12 gals Calorie Air- Dyne min 3- 10 Front Rack Lunge Steps total 135/95 (Adv. 165/110) min 4- 5 Clean and Jerk… and so on…

Thursday 11/20/14

A. Overhead Squats  3 sets x 5 reps (add 5#/2.5#)   B. 15 Minute AMRAP 5- Ring Dips (make as hard as possible) 10- Box Jumps 24″/20″ 15 sec. L-Sit hold (accumulative) 20- Kettle bell Swings 53#/35 (Russian swings if shoulders limit you) 25- Monster Hips (total) 30- Double Unders