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

Wednesday 11/19/14

A. Dead Lift 1 set x 5 reps (add 10#)   B. Chipper 20- Dead lift 155/105 adv. 185/125 20- Front Squat 135/95 25- Burpee over bar 20- Front Squat 135/95 20- Dead Lift 155/105 adv. 185/125 Set this up so you can easily peel off one plate on each side. For example the male…

Tuesday 11/18/14

Strength: A. Strict Press 3 sets x 5 reps WOD: B. Partner Row/Air-Dyne One person works while one person rests. Both complete each row. Goal is to be as fast as possible for each one. 250m-500m-750m-1000m-750m-500m-250m (Alternate each distance) 0.3miles-0.6miles-0.9miles-1.2miles-0.9miles-0.6miles-0.3miles (Air-Dyne) It’s that time again, where we pick a Member of the Month! For November, we picked Danny…

Monday “ANGIE” 11/17/14

Had so much fun with all those who came out to our Cascade Bowling Night! Awesome time and great to get to know you all even more outside the gym!!! Stay tuned for our next outing adventure and thank you to all who came out! A. Back Squat 3 sets x 5 reps (add 5#)…

Go Hawks!

Prowlers are fun…aren’t they? WOD: 3 rounds and each round is 5 minutes long.  If you finish in 3 minutes you get to rest the remainder of the round before starting the next. 10 Thrusters Rx (95/65) Adv (135/95) 15 Pull ups 1 Prowler down and back Rx (50/20) Adv (60/30)

Partner Saturday!

9 am Partner WOD 10am Open Gym 11am Fundamentals Partner WOD: Teams of 2 must complete the following 100 Russian Kettlebell Swings (53/35) 150 Wallballs (20/14) 200 Ab Mats Must have a total of 250 calories on the airdyne or rower to be done.  So, if you complete all the movements and you only have…


It’s Friday people…and it’s bowling night!!!!! Bowling is at Sahara’s Pizza in Snoqualmie from 7-10!!! Cost is $15/person and $2.50 for shoes. Make sure to bring your own “drinks” since they don’t sell any adult beverages! Cannot WAIT to to see you guys there! SWOD: 5×3 Power Snatches (Add 5# from last lift) WOD: 15…