Have more FUN!

oh boy! | Cascade CrossFit

oh boy! | Cascade CrossFit




Workouts aren’t supposed to be a chore. Challenging mentally and physically, yes, but not a hated task. Remind yourself to relax and (gasp!) have FUN! Here is a great article from Tabata Times to help you to have more fun with your daily WODs!






Front Squat 3×5 (Everyone add 5# from last week)

Shoulder Press 3×5 (Men add 5#/Ladies 2.5#)


Alternate: Handstand Push Ups Progressions/Work


WOD: Complete the following for time!



Box Jumps

Pull Ups


Chip off the ol’ block

Heads UP: THIS Saturday is BRING A FRIEND to WOD day! Have a friend or family member who might be interested? Bring em’ in! Totally FREE and no obligations to do anything besides workout and have fun! Friend WOD will be at 11am!   SWOD: Deadlift 1×5 (Everyone add 10#) Alternate: 12 minutes to move…

Find the beast within and discover the real beauty

SWOD: Bench Press 3×5 (Men add 5#/Ladies 2.5#) Alternate: 5×1 Minute Plank Hold WOD: 15 Minute AMRAP 10 Full Snatch (Rx 95/65) (Adv 115/75) 10 Handstand Push Ups 20 Burpees 20 Vups **Modified from this mornings blog post*** 3, 2, 1…Go!   Below is a great article below from Box Life Magazine that tells women…

When you feel a big weight on your shoulders. SQUAT!

  SWOD –  Back Squat 3×5 (Everyone add 5#)   Alternate - 10 minutes to move through AMRAP of… 15 Seated Box Jumps 15 Pistols (practice banded pistols)       Benchmark WOD - ”Barbara” 5 rounds for time – 3 minutes rest between rounds…. 20 pull-ups 30 push-ups 40 ab mats 50 air squats 3, 2,…

Being awesome takes work. Let’s begin now.

Rome wasn’t built in a day. Being awesome takes lots of time and hard work. There are no shortcuts, only hard work and dedication. It is not possible to be great at powerlifting, oly lifting, gymnastics and all the other requisite skills needed to be successful in CrossFit all at the same time all while…

3, 2, 1…Go Partners!

9am Partner WOD | 10am Open Gym     Partner Ladder! 10-9-8-7-6-5-4-3-2-1 of… Renegade Rows (Partner does wall sit b/w sets) (35/25) Thrusters (Partner does flutter kicks b/w sets) (95/65) Burpee Box Jumps (Partner holds a plank b/w sets) (24/20)       \

T-Minus One Week!

Did you know that the CrossFit Games start in exactly one week?! Check out THIS LINK for the latest update from CrossFit Games HQ! SWOD: Power Cleans 5 sets x 3 reps (Men add 5#/Ladies 2.5#) WOD:  Every 3 minutes for 15 min complete. Rest remainder of time if time is left…if any :) 15-Power Cleans 95/65 15-Box Jumps…

Sweating is awesome!

SWOD: Strict Press 3 sets x 5 reps (Men add 5#, Ladies 2.5#) Front Squat  3 sets x 5 reps (Everyone and their pet Koala Bear, add 5#)   WOD: 12 minute AMRAP of… 10- Wall Balls (20/14) 10- Toes to Bar Tatu, mbili, moja ….. Nenda!   SEVEN reasons sweating is awesome…. 1. Eases…

Deserted Island

Hope everyone enjoyed WODing outside! Now, time to get to know your neighbor..if you were stranded on a deserted island with only ONE piece of fitness equipment and you could do ONE movement only for the rest of time…what would it be?   SWOD: Deadlift 1 set x 5 reps (Everyone add 10# from previous)…


SWOD: Bench Press 3 sets x 5 reps, (Men add 5# from previous, Ladies 2.5#) WOD: Since the gym is crazy hot, and we ALL need more Vitamin D…lets take it all outside the next couple of days! Be cautions for your fellow Cascadians as y’all are driving into the lot and parking since we will…