There’s a reason you set that alarm clock. So sit up, put your feet on the ground, and don’t look back. Part A: Take 15-minutes to build up to a 1RM Power Snatch. If just beginning or still unfamiliar with snatches, work on form and mechanics. Part B: EMOM for 10-minutes of: 2 Snatches @…
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Chelsea
Every minute on the minute for 30 minutes of: 5 pull ups 10 push ups 15 air squats You will perform the following 5/10/15 on the minute and rest the remaining of the minute. We will all workout for 30 minutes but your score on the board will be when you failed to complete 5/10/15…
Happy Father’s Day
We are closed today for Father’s Day. Please go out and enjoy your Father’s Day and honor your Dad:-) Have a good one and we love you!
Deadliftin Dinkus!!!
Strength: Deadlift 6-4-3-3-2 then max reps at 65% of your one rep max Met-Con: 4 rounds 12- ring rows 24- jumping lunges (15 per leg) 20- Abmats 350m row @ 10 damper setting
“If you ain’t poppin’, you ain’t squattin’”
A. 3 Rounds..not for time: 30 – 45 second cumulative L-Sit hold 40-50 double Unders or 20-25 attempts B. 3 Rounds for Time: 20 Pull-ups 20 Front Squats (155/105) 20 Box Jumps (24/20) 3..2..1…GO!
Big Tree, Little Chipper
WOD: Chipper for time of: 400m Run 50 KB swings (53#/35#) 5 burpees every break 50 Weighted Lunges (53#/35# KB, Front Rack/Goblet Style) 400m Run 50 V-ups 50 Bar Snatches (44#/33#) 400 m Run 3, 2, 1, go!
Half way through the week
Lets work on a little strength today! A. Strength 4 sets of 3 reps of: Hang Cleans ~Build to a heavy set of 3~ B. As many rounds and reps as possible in 10 minutes of: 10 Cleans (95/65) Adv (115/75) 5 Jerks 10 Front Squats You will use the same weight throughout the workout
Benchmark Monday- NICOLE!
Just want to say great job Team CCF for a great showing at the Northwest Regionals! It was a great weekend! Check out our Facebook page to see some great pictures from the weekend!!! For Cody, Nick, Rocco, Tessa, Melanie, Silke, and anybody else who wants to see ALL the photos from this weekend of…
Last Day of Regionals
A reminder that the gym is closed today in lieu of Regionals and the gymnastics certification we are hosting. If you want to get your workout on, you can always go to our Traveling WODs tab, and find a workout you can do at home! :) We hope you all can make it out to…
Saturday
Remember that the gym is closed today due to a Gymanstics Cert going on at the gym and for the Regionals Competition! Come support team Cascade for day two of the Regional Event!!!!!!!!!!!!!!!
