Part A:

Take 15 minutes to work on your own gymnastics weakness. Ones I REALLY want people to try, are learning killing pull ups (we have a lot of people doing strict pull ups on the band…so helping them to learn the kip to progression off), muscle up progressions, handstand push ups, and double unders. I’m sure everyone can improve in one of these exercises, so no lifting. :) Prerequisite to a muscle up is being able to do at least one strict pull up and one strict ring dip, so if you are not quite there yet, then work on strict pull ups and/or ring dips. Take this time seriously and utilize the coach and other advanced members to get advice. Please don’t be afraid to ask if you need guidance!

Part B:

3 rounds:

500m row

7 Deadlifts (205/155)

Rope | Cascade CrossFit

4 rounds:

Resistance Run down and back length of gym

15 med ball squat cleans (20/14)

2 rope climbs

15 med ball sit ups (where you throw the medicine ball on the wall to 4′ line)

200m run

*Workout will be done in two waves. Partner with someone who is of similar strength. I also challenge you to partner with someone you may not know that well…who knows…that might be your next BFF. Don’t let your partner have it easy on the resistance run!

** Copy and paste this link into your browser for some awesome progression techniques for rope climbs from Gymnastics WOD.

http://gymnasticswod.com/progressions?field_tags_tid%5B%5D=46&sort_by=title&sort_order=ASC&items_per_page=10

***3, 2, 1…..Go!

Look at the glutes on that sweat angel!

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 @ 80-85% of today’s 1RM

Optional Cash Out:
2 Rounds of:
1-minute Plank
30 V-Ups

Cascade CrossFit | Having fun with the cash out!

Cascade CrossFit | Weights

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 in the minute. If you fail, rest in the next minute and continue till the 30 minutes are up!

PLEASE DON’T LEAVE ANY VALUABLES IN YOUR VEHICLE! WE HAD AN UNFORTUNATE VEHICLE PROWL THIS MORNING. PLEASE THEFT PROOF YOUR VEHICLES!

Results | Cascade CrossFit

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!

Who knows why this is such a special day? Nobody…that’s okay. FALL CITY DAYS PEOPLE!!!!!!! If you want to get yourself a nice deep fried block of curly fries than you will come on out and have some fun at Fall City Days:-) Good work this week people. A reminder gym will be closed tomorrow to celebrate Father’s Day! Happy Fathers Day to all the amazing Cascade papas! It’s good to be back in the gym. – Kyle

9am Partner WOD

10am Open Gym

11am Fundamentals

In teams of 2 you must complete the following reps: One person will be working at a time while the other is running a 200m

100 Burpees

100 V Ups

100 Renegade Rows

100 Weighted sit ups (45/25) hold a plate on your chest while doing sit ups

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

Cascade CrossFit | Alex and Kyle held down the fort for the 6:30pm no shows!!!

Cascade CrossFit | Times

40 toes 2 bar

20 wall balls 20/14#

40 kb swings 53/35 ADV 70/53

20 wall balls 20/14#

40 goblet squats

20 wall balls 20/14#

40 Sumo Deadlift High Pull w/ KB

20 wall balls

use the same KB weight for all the exercises

If you break during any set of wall balls, it will be a 3 burpee penalty

Arnold’s Beach Body | Cascade CrossFit

Part A) Strength:

Build to a Power Clean. Then 2 sets of 2 touch and go at a tough weight

Part B) WOD:

15 Min AMRAP

10 Power clean (95,65) (Beach Body 115,75)

200 M sprint or 150 row sprint if raining

10 Bar Rollouts

3, 2, 1…..Go!

HAPPY Filthy Fifty Birthday to Sue Rovito! She is looking Beach Body ready!!! Have a great day Sue!

Strong work today everyone, that was a lung burner!!
ALSO THE FUNDAMENTALS CLASS DID AWESOME, AND GAVE A GREAT EFFORT!! WELL DONE

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!