Monday 12/22 “RUFUS”

Cascade CrossFit

Cascade CrossFit

SWOD:

Back squat 3×5 (add 5# from last week)

 

Benchmark: “Rufus”

1000m Row/1.2 miles Airdyne

50-Burpees

1000m Row/1.2 miles Airdyne

 

Holiday Hours:

December 23- Normal Hours

Christmas Eve- 8/9/10 am

Christmas Day- Closed 

Decrmber 26- 8/9/10 am and 2:30/3:30/4:30

December 27- Normal Hours

 

Sea-Hawks!!!!!

12pm Strength WOD 1pm Open Gym 5 rounds of 10 bench press at 60% of 1RM every 2 minutes.  You can partner up for this part! WOD: Every 3 minutes for 12 minutes complete Prowler down and back 50/30 15 Hand release push ups 15 Russian K.B. Swings 53/35 * You get to rest for…

Love Saturday’s!

9am Partner Workout 10am Open Gym WOD: In teams of two complete the following.  One person is always working on the exercises and the other is on the airdyne/rower.  You can switch at any time.  To finish the workout you need to complete a total of 250 calories AND the exercises. 100 Double unders 80…

Friday!!!!!!!!!!

SWOD: 5×3 Power Snatch (ad d 5/2.5# to last lift) WOD: 21, 15, 9 Pull ups (modifications are jumping pull-ups or ring rows) Burpees Russian K.B. Swings 53/35 (double the reps for these, 42, 30, 18)

Partner up!

SWOD: 3×5 Overhead Squat (adding 5# to last lift) WOD: Mid week Partner workout!  Only one person working at a time for all exercises.  If there is an odd number of people in a class, they can do half the work and take your rests as if you had a partner working with you. 60…

Chipper Time!

SWOD: 1×5 Deadlift (add 10# to last lift) * The weights are getting heavy so really focus on proper form on this lift!  If your back starts rounding on your 5th rep, drop the bar and live to fight another day:-) WOD: Chipper 30 Thrusters 85/55 30 Ab mats 30 Box jump overs 24/20 30…

A little different workout today:-)

SWOD: 3×5 Strict Press (Add 5/2.5# to last lift) WOD: A Tabata-ish style workout:-) 15 total minutes, 5 minutes each exercise and you will do :30 second on and :30 off for each exercise Minutes 1-5 Bar over burpees, not bar facing 6-10 Shoulder to overhead (95/65) 11-15 Calories on the Airdyne (please don’t go…

Irene

Had an awesome time with those who made it out to our Holiday Party on Friday! Lots of people showed up and lots of you that were missed!! A HUGE thank you to Kelley for hosting and to all of you who came to celebrate! We are so grateful to have you all in our…

12/14/2014

Strength WOD: 10 minute emom 1 deadlift at 80-85% of 1rm WOD: 7 rounds for time: 5 dips 5 bench press 135/95 1 down and back prowler push

12/13/2014

Partner Workout: Pairs of two complete the following for time: 2.4 airdyne ( partners must switch every minute) 100 burpees 200 box jump overs 24/20 300 Russian kettle bell swings 53/35 2.4 air dyne ( partners must switch every minute)