Free Community Class & Upcoming On-Ramp

We are offering a free Community CrossFit class this Saturday (8/5) at 12PM!

Our Community Classes are open to members, non-members, experienced, non-experienced CrossFit athletes. Depending on your fitness level it can also be ‘just sweaty’ or ‘super tough’. We’ll guide you through regardless. The workouts are definitely approachable and relatively non-technical, but most importantly, fun!

You can RSVP on our online scheduling system, or just show up!

Can’t make it?  We’re having another Community Class on Sat. 8/12! Loved the Community Class so much you want more?

Our next On-ramp will run August 22nd through September 16th. The full course is 12 classes, 4-weeks. Click here for details.

Choose one of the following series:
– 7:00 AM Tuesdays, Thursdays & 10:00 AM on Saturdays
– 4:30 PM Tuesdays, Thursdays & 10:00 AM on Saturdays
– 7:30 PM Tuesdays, Thursdays & 10:00 AM on Saturdays

The complete Foundations Program is a 4-week, 12-class course for $275. Take the first 3 classes for $100. After the completion of the first week, you have the option of completing the remaining classes in the course for an additional $175.

Athletes must choose one course time. Weekday classes are approximately 1 hour. All athletes will come together for the Saturday classes which are 120 minutes.

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TREVOR

Flashback Friday: me, Minh, and Tony hitting some squats and pullups at FCF 1.0

ARTICLES

+ I’m Not Ready To Buy a Camera Yet! (Cell Phone Tips) – The Ransomed Media

CrossFit WOD for Friday 8/4

TREVOR

in teams of 4; for time:
300 pullups
400 pushups
500 situps
600 squats

* Only 2 team members can work at a time, complete each exercise in order before moving on as a team
** If teams are less than four, use 75/100/125/150 reps per person

Post time to whiteboard!

Olympic Weightlifting WOD

snatch complex, clean & jerk complex

Powerlifting WOD

power clean, squat, floor press

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– Swings (lots of them), lunges (some of them), presses (quite a few) and squats

Gymnastics Strength WOD

movement games, wrists and shoulder strengthening, core conditioning, handstands, core conditioning, handstands, stretching

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The 2017 CrossFit Games Are THIS Weekend!

Throwback Thursday: Nathan, Isaac, Hannah, me, and Sheena at the 2015 CrossFit Games

So download the pretty good CrossFit Games app on your phone to stay updated on all the action! Keep an eye out on team Cascade CrossFit featuring Hannah- we’re so proud and excited to watch her and her team represent and kill it!

ARTICLES

+ Truth Talk – Morning Chalk Up


(This is the entire event. Fast forward to see the top athletes go at it)

CrossFit WOD for Thursday 8/3

DOUBLE PYRAMID HELEN

for time:
1200m run
63 kettlebell swings
36 pullups
800m run
42 kettlebell swings
24 pullups
400m run
21 kettlebell swings
12 pullups

Rx = 24/16kg kettlebell. Performance = 32/24kg kettlebell, chest-to-bar pullups.

Post time to whiteboard / comments!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Endurance WOD

Long Interval:
1000m run
3:00 rest
8 x 300m (100m jog, 150m sprint, 50m walk)
3:00 rest
1000m run

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Bring Knee Sleeves

photo by Chris Rosa

Today’s workout was introduced to us at the 2017 RCF Games. I had to do the traditional back squat version followed by sprinting, Bobby had to do it with shoulder-to-overhead (many, many push and power jerks) followed by lunging.

You’re welcome.

ARTICLES

+ Live Blog: Seattle Primary Election 2017 Results – Crosscut
+ Blistering Heat Wave Threatens Seattle, Where Only a Third Have Air Conditioning – NY Times

CrossFit WOD for Wednesday 8/2

Shoulder-to-Overhead (52/38kg) version of “BRING SALLY UP“, then

400m walking lunge for time

Post time to whiteboard / comments!

Olympic Weightlifting WOD

clean & jerks, front squats

Powerlifting WOD

back squat, press, deadlift, pause deadlifts, hanging leg raise, lat fly,

Kettlebell WOD

– Primal mobility
– Clean skill work
– Snatch volume work

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