Monday 092214

Always do your Best

Always do your Best

Hope you guys had a great weekend!! As most of you probably noticed last week, we took the week to find some new 5 rep maxes as we are starting our new strength cycle this week! We are excited to get this rolling again, since so many of you hit huge PR’s and have told us how much you enjoyed the strength portion! LOVE IT! SO, for the next few months, you’ll be seeing a strength portion every day for the beginning part of class. Here’s how the week will look:

Monday: Back Squats

Tuesday: Strict Press

Wednesday: Deadlift

Thursday: Overhead Squat

Friday: Power Snatch

A reminder that the first few weeks are going to feel easy to you. Take this time to not just cruise through as fast as you can, but to really establish good form and technique. You are creating the muscle memory now, so use this time to hone in on form :-) You will see the same structure of SWOD each day, except for Fridays which will be a 5×3 rep scheme for the Power Snatch.

Reminder that this Sunday is our First Annual Cascade CF Golf Tournament at Twin Rivers! Tee times start at 12:45 and we will be contacting you separately to let you know the team you are on and what time you tee off! Please let us know if your availability changes for the day as some have had to drop out. We have 28 spots available!


3×5 Back Squat at 80% of 5 rep max  minus 20-30#



5 rounds for Times:

5 Pull Ups

10 Burpees

400m run

This is a brand new benchmark for us! Yeah Baby!

Robin King |Cascade CrossFit

Robin King |Cascade CrossFit

It’s also the time where I need to let y’all know who our Member of the Month is!!! This month, we are so excited to spotlight Robin King!!! I know we have so many incredible members, but I am just so truly inspired by Robin because of how far she has come in her journey in CrossFit. And, of course, she couldn’t be a nicer person to be around. I know her story will inspire you:


SWOD: 15 minutes to build to a heavy bench 30-25-20-15-10 Airdyne Calories 10-8-6-4-2 Bench (you choose a weight that will challenge you to get all the reps ex:185/115)

Partner Saturday

Awesome job to all this week! Been a tough week but fun week finding new 5rm for most! I wanted to post on today’s blog a link to awesome recipes for GAME TIME since I’m sure, most of us will be hunkering down to support our Seahawks!!! is an awesome website for healthy meals…


Power Snatch 3RM 12 Minute AMRAP: 5 Chest 2 Bar Pull Ups 7 Front squat 135/95 5 Ring Dips


Overhead Squat 5 RM 4 Rounds 100m Run 20 Cal. Airdyne 300m Row Rest 1 min Score is fastest and slowest round

Wednesday Strength and Chipper

Deadlift 5 RM 10 Squat Cleans (155/100) 20 Toes 2 Bar 30 Push ups 40 Sit ups 50 Russian KB swings 40 Sit Ups 30 Push Ups 20 Toes 2 Bar 10 Squat cleans (155/100)


Strict Press 5 RM Tabata 8 rounds :20 on :10 off: Push press (75/45) Hollow Rocks Burpees Box Jumps

Back to STRENGTH!!!

  Testing: Back Squat 5 RM Benchmark: Jackie: 1000m Row 50 Thrusters (45/35) 30 Pull Ups


PART A. 5 sets of prowler push down and back load weight if possible each set, rest as others go PART B 3 rounds run 400m 20 Alt DB/KB  snatches  (55/35)  


Remembering 9/11 Today we’ll be doing a 9/11 Tribute WOD in honor of all the victims who lost their lives 10 years ago yesterday. CNN’s official death toll from the Sep 11th attacks was 2,752. Here is Cascade Crossfit’s WOD honoring those who were killed by completing 1 repetition or meter ran for every individual…