Cascade CrossFit http://www.cascadecrossfit.com Cascade CrossFit--Cascade CrossFit en Copyright 2010 http://www.rssboard.org/rss-specification Tuesday http://www.cascadecrossfit.com/blog.php?id=8525

Teacher and CrossFitter...Welcome to the gym Chris Blake!! We are so excited to have you here! Keep up the awesome work and we just love your enthusiasm!

]]> http://www.cascadecrossfit.com/blog.php?id=8525 Tue, Mar 9th, 2010 - 12:00:am Benchmark Monday!! http://www.cascadecrossfit.com/blog.php?id=8493

 

WOD:
 

FRAN:

21-15-9
Thrusters
Pull-Ups

Our beautiful valley! 

]]> http://www.cascadecrossfit.com/blog.php?id=8493 Mon, Mar 8th, 2010 - 12:00:am We're Growing! http://www.cascadecrossfit.com/blog.php?id=8369

What an awesome day at the gym to have so many new members, their family, and friends! We love our clients and are so proud of all your hard work! We can't wait to see as you work towards your goals and achieve results!! Keep up all the awesome hard work!!

 

]]> http://www.cascadecrossfit.com/blog.php?id=8369 Wed, Mar 3rd, 2010 - 12:00:am Tuesday MET CON!! http://www.cascadecrossfit.com/blog.php?id=8319 Strength:

Clean and Jerk 5/8

WOD:

Row 500m

21-15-9

Kettle Bells

V-Ups

Pull Ups

Row 500m

]]> http://www.cascadecrossfit.com/blog.php?id=8319 Tue, Mar 2nd, 2010 - 12:00:am Benchmark Monday! http://www.cascadecrossfit.com/blog.php?id=8242 We are continuing our quest to complete Benchmark WODS every Monday...and today will be no exception:)

Fight Gone Bad:

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

]]> http://www.cascadecrossfit.com/blog.php?id=8242 Mon, Mar 1st, 2010 - 12:00:am We are posting our workouts! YEAHHH!!! http://www.cascadecrossfit.com/blog.php?id=8037 GHD Sit-ups 15/ 15/ 15/ (in between sets: duck walks down the plateforms and overhead lunges w/ mens bar back)

Goodmornings 8/ 8/ 8/ 8/ @ individual weights (heavy please!)

then...

5 Rounds:

10 front squats @ 110#

12 burpees

14 ball slams @ 20#

Chest to ground BOYS!

]]> http://www.cascadecrossfit.com/blog.php?id=8037 Tue, Feb 23rd, 2010 - 12:00:am BENCHMARK MONDAYS http://www.cascadecrossfit.com/blog.php?id=8004 Another benchmark Monday! We are proud of you all powering through these challenging workouts! Months down the road, we will revisit these and see improvement!! Keep up the awesome work!!

 

WOD:

ANGIE

100 Pullups

100 Push ups

100 Sit ups

100 Air Squats

]]> http://www.cascadecrossfit.com/blog.php?id=8004 Mon, Feb 22nd, 2010 - 12:00:am Important Info! http://www.cascadecrossfit.com/blog.php?id=7871 Important!!!  Cascade CrossFit will be closed this Friday and Saturday.  Kyle will be at work on Friday and is in a wedding on Saturday.  Deano is getting an Olympic Lifting Certification in California this weekend!!!  Sorry for the inconvenience.

WOD: Time to work on those Double Unders!!!!!!!!

10 Thrusters

50 Double Unders

8 Thrusters

40 Double Unders

6 Thrusters

30 Double Unders

4 Thrusters

20 Double Unders

2 Thrusters

10 Double Unders

]]> http://www.cascadecrossfit.com/blog.php?id=7871 Thu, Feb 18th, 2010 - 12:00:am Bear Complex http://www.cascadecrossfit.com/blog.php?id=7791  

Everyone did a great job on Jackie yesterday!

Cody killed it with a time of 7:25, and after the workout Dan rowed 500m in just under 1:30!

 

 

The Bear Complex:


1 Power Clean

1 Front Squat

1 Push-Press

1 Back Squat

1 Rack-press/jerk


Complete this rotation 7 times through without dropping the bar.  You must complete 5 rounds of 7 rotations.  take 1 minute between each round of rest.  Each time you drop the bar prematurely it will equal 7 burpees which are to completed at the end of the workout! Weights will be assigned on an individual basis, GOOD LUCK!

 

 

]]> http://www.cascadecrossfit.com/blog.php?id=7791 Tue, Feb 16th, 2010 - 12:00:am Benchmark Monday!!! http://www.cascadecrossfit.com/blog.php?id=7743 It is time for yet another Benchmark WOD!  Completing these WODs, no matter how long they take, is really important because we will do them again in several months and you will see how much you improve on them!!!  Have fun...

 

WOD: Jackie

1000m Row

50 Thrusters, 45#

30 Pullups

Paragliders taking off from Poo Poo Point on Tiger Mountain...just a few miles from us!

]]> http://www.cascadecrossfit.com/blog.php?id=7743 Mon, Feb 15th, 2010 - 12:00:am