Saturday!

Cascade CrossFit

Cascade CrossFit

9:00 Partner WOD

10:00 Open Gym

11:00 Bring a Friend Day!

WOD:

Complete as many reps as possible in 20 minutes of:
Each partner performs as a relay:
9 burpee box jumps, 20 inches
9 squat cleans, 115 / 75 lb.
Then, each athlete performs as a relay:
12 burpee box jumps, 20 inches
12 squat cleans, 115 / 75 lb.
Then, each athlete performs as a relay:
15 burpee box jumps, 20 inches
15 squat cleans, 115 / 75 lb.
Etc., adding 3 reps to each exercise, each round

This is a relay! Both partners can NOT  be working on the same exercise, and you may NOT pass your partner. Your rest is when you finish your exercise and waiting for your partner to be done. Partner one who started the workout may work as a pace person and go as far as they can! Partner two must wait for partner one to be done with their exercise.

 

Friday!

  BOWLING UPDATE WE HAVE A SMALL CHANGE IN THE DATE FOR BOWLING. IT LOOKS LIKE WE ARE MOVING IT TO FRIDAY, NOVEMBER 14TH INSTEAD OF NOVEMBER 7TH. I HOPE ALL OF YOU CAN STILL MAKE IT!!!   SWOD: Power Snatch 5 X 3 (add 5 lbs) Workout: 3 rounds for time: 30 Front squats…

Thrusday!

SWOD: Overhead Squat 3 X 5 (add 5 lbs) Workout: 10 rounds of 125 meter row sprints or .15 on Airdyne Rest :30 seconds between sets   Cash-out: 150 AB-mats for time   BOWLING!!! WHO’S IN FOR A FUN NIGHT OF BOWLING?  RIGHT NOW WE ARE TRYING TO GET A NUMBER ON HOW MANY PEOPLE…

Wednesday!

This next Saturday, November 1st, Cascade will be hosting “Barbells for Boobs” which is an annual fundraiser put on by Mammograms in Action to raise money for those who can’t afford, to get breast screenings in work to prevent breast cancer. To support the cause, we have created a team page: https://fundraise.barbellsforboobs.org/fundraise/team?ftid=39455. If you want the…

Tuesday!!!

SWOD: Strict Press 3 X 5 (Men add 5 lbs/ Women add 2.5 lbs) Workout: 12 Min AMRAP 3-6-9-12… and so on Calorie Row Thruster (100/75)

DT

SWOD: Back Squat 3 X 5 (add 5#) “DT” Five rounds for time of: 12-Deadlift (155#/105#) 9-Hang power clean 6-Push jerk

Sunday 10/19/14

Part A Every Minute On the Minute for 16 minutes (EMOM) ODD min: 5- Thrusters 115/75 Even Min:  Prowler/Sled ( down, back, down)   Part B: 3 sets of :30 accumulative L-sit

Saturday 10/18/14

  9:00 PARTNER WOD 10:00 OPEN GYM   Partner WOD: 20 Min AMRAP 250m Row 10- Bench Press (choose a weight that you can do unbroken in the beginning but will eventually get hard. Also a weight your partner can do as well) You will alternate back and fourth between the two. If you finish…

Friday 10/17/14

Strength: Power Snatch 5 sets x 3 reps (add 5lbs) Workout: Every 3 minutes, for 5 rounds (15 minutes) 12-Hang Cleans  (RX-135/95, ADV-155/105, BM-185/115) 12-Front Squats  (RX-135/95, ADV-155/105, BM-185/115)   Just because holidays are fast approaching, it doesn’t mean our diets should prepare to go to crap. Crockpots are one of the easiest ways to…

Thursday 10/16/14

Meet our October’s Member of the Month!!!……..Jacob Morgan!! Member of the Month’s are one of our favorite things we do at the gym because it really gives us a to highlight members that are doing awesome things at the gym and give you all a chance to learn more about the personal journey’s of the…