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Lauren and Nathan doing “goat belly” holds with some heavy kettles

CrossFit WOD for Saturday 8/25

with a partner AMRAP in 28 minutes:
28 wall ball
28 situps
28 cleans, 61/43kg
28 pullups
28 pushups
28 snatches, 61/43kg

Post score to whiteboard!

Foundations 3 WOD

TAG TEAM WOD
YGIG AMRAP in 14 minutes:
14-calorie row
7 push press
7 knees-to-elbows

Post score to whiteboard!

CrossFit WOD for Sunday 8/26

5 rounds for time:
400m run
24 situps
12 dumbbell overhead squats/side

Post time to whiteboard!

Nathan’s excited!

ARTICLES

+ The 2018 CrossFit Games Schedule – CrossFit Games

Time Trial Turn 4 Chat

Posted by The CrossFit Games on Tuesday, July 31, 2018

CrossFit WOD for Wednesday 8/1

150 medicine ball cleans (20/14lbs) for time, then

every minute on the minute for 10 minutes: 2/4/6 handstand pushups

Performance does 30/20lbs.

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1/4, Day 2/3

muscle snatch
snatch pull + power snatch + hang snatch
snatch pull + snatch variation
snatch pull (to hip)
back squat

Powerlifting WOD – Week 1/4, Day 2/3

power clean
bench press
db/kb bench press
Tate press
JM press
bicep openers
midline

Kettlebell WOD

3×8 Strict presses, push presses, and jerks

##Technique
– 20 one arm swings high R/L
– 20 one arm swings high, snatch R/L
– 20 one arm swing low, high, and snatch R/L

##Workout
**Randy**
For time:
– 75 Snatches Right
– 75 Snatches Left

** Sevens remix**
7 rounds for time
– 7 Push-ups
– 7 DKB Thrusters
– 7 Hanging knee raises
– 7 KB deadlifts
– 7 Burpees
– 7 KB swings

Johnrey

Our current barbell program is ending this week! Get registered for the next one before the next one begins on Monday, May 7th. No registration, no play, no exceptions!

Get ready for a load of information on the upcoming changes to our Barbell programs. Should all be up by end of the week.

ARTICLES

+ The Brook Wells Controversy and Why It Matters – Morning Chalk Up

CrossFit WOD for Wednesday 4/18

snatch 1RM

Sandbag Runs (+/-) 60/40lbs
2x400m
3x200m
4x100m

*Rest until you can bring the intensity once again.

Post heaviest snatch, fastest 400m, fastest 200m, and fastest 100m to whiteboard!

Olympic Weightlifting WOD – Week 7/7, Day 2/3

snatch 1RM
max height box jump

Powerlifting WOD – Week 7/7, Day 2/3

bench press 1RM
deadlift 1RM

A couple of quick hits:
– Robyn S competed at the National Masters Weightlifting Championships in Buffalo, NY. Took a Bronze home.
– Tony L also competed at the National Masters Weightlifting Championships in Buffalo, NY. Also took a Bronze home.
– Paul S competed in his first-ever Weightlifting meet at the Industrious WL Championships. PR’ed his snatch, his clean & jerk, and his total.
– Adrian T also competed at Industrious and PR’ed his clean.
– BONUS: Nathan M, Lauren B, and Nathan’s parents ran an easy 10k.

What’d you do this weekend?

ARTICLES

+ Patagonia vs Donald Trump – GQ Magazine

CrossFit WOD for Monday 4/9

4 rounds, each for time:
5 HSPU/muscle-up/or some other hard skill
15 burpee box jump overs 24/20″
75 double unders

Rest 2:00 between each round.

Post slowest and fastest time to whiteboard!

Olympic Weightlifting WOD – Week 6/7, Day 1/3

snatch
back squats

Powerlifting WOD – Week 6/7, Day 1/3

back squat
bench press
weighted pullups
weighted hip extensions

Kettlebell WOD

Week 6: deficit deadlift 10×2 @ 85-95% of 1RM, then

1 minute of work/:15 second rest
Single leg dead, left
Single leg dead, right
Side bends, left
Side bends, right
Renegade row, alternating

Repeat for 3 rounds!

 

Nathan and Guillaume doing some movement & mobility prior to their first Weightlifting meet earlier this year

Since we’re at the beginning of a Nutrition Challenge we’re going to hit a bunch of things we can “benchmark” and retest at the end of the cycle. This way we can measure your performance progress.

Expect pistols/clean & jerks, big chipper, Linchpin Test 1 (run/thruster/pullup), dumbbell snatch/box jump/burpees, RYAN, 2:00 Assault Bike test, FIGHT GONE BETTER, and double unders/snatches. Not to mention it’s Week 5 of the Olympic Weightlifting cycle- would anyone be up for an in-house Weightlifting Meet? Also the beginning of the new Powerlifting cycle.

You can still register for the Nutrition Challenge! Deadline is end of day, Friday the 13th

ARTICLES

+ The Ultimate Guide to MCT Oil – Onnit

CrossFit WOD for Monday 10/9

3 rounds for time:
30 pistols
10 ground-to-overhead

Rx = 61/43kg, Performance Rx = 84/61kg.

Post time to whiteboard!

Olympic Weightlifting WOD – Week 5/7, Day 1/3

snatch complex, back squats, pullups, v-ups, broad jumps, reverse hypers

Powerlifting WOD – Week 1/5, Day 1/4

squat max, deadlift max, GHR, hip extension, banded mid-back extension, good morning, weighted situp

Kettlebell WOD

Primal Mobility

Shoulder packing and stability exercises

Detailed Clean Focus. We will be working on varying weights to own the movement.

Squat and rows to finish

Lauren B & Nathan M

May these two goat belly together forever- congratulations on the engagement!

ARTICLES

+ Fittest On Earth? – PeteJourgensen

CrossFit WOD for Tuesday 9/5

front squat 5×3

AMRAP in 5 minutes:
10 burpees
5 kettlebell dead squat clean/side, 24/16kg
1 rope climb

Rest 5:00, then repeat.

Post scores 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!

Gymnastics Strength WOD

Handstands/Hanging: finger/hand/wrist prep then kick-ups into the wall, Messiah Stretch, Super Pigeon, station conditioning, Crossover Symmetry

CompEx WOD

21-15-9 rft:
power snatch, 35/25kg
C2/AB calories

“HEAVY FRAN”

15-12-9 rft:
thruster, 61/43kg
weighted pullup, 45/30#

30-20-10 rft:
kettlebell swings, 24/16kg
GHDSU

Rest 5:00 between workouts.

Foundations 7

“KAREN”

150 wall ball shots for time

Nathan and Guillaume mobilizing prior to lifting

Mobilizing trouble spots prior to lifting is another way to stay successful in the gym. If your rack, receiving, and/or overhead positions leave something to be desired then it would benefit you greatly in spending two minutes or more before class working into those tissues.

ANNOUNCEMENTS

This Friday , September 1st, there is no 6:30pm Olympic Weightlifting class. There will be a 7:30pm Olympic Weightlifting class. Please remember to RSVP.

ARTICLES

+ Never Satisfied, Or Never Happy? – CrossFit Invictus

CrossFit WOD for Wednesday 8/30

HOTSHOTS 19

6 rounds for time:
30 squats
19 power clean, 61/43kg
7 strict pull-ups
400m run

Post times to whiteboard / comments!

Olympic Weightlifting WOD

snatch max, clean & jerk max

Kettlebell WOD

Primal mobility

Clean and snatch skill work

Rows and squats

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

Big thanks to M. Street of Fulcrum Training Hall for snapping the picture!

Robyn S, Vicky B, Gabrielle F, Bri M, Kylie C, Megan K, Nathan M, Guillaume C, and myself all competed this past weekend under the watchful eye of Adrian T at the Trident Championships 2017 down at Trident Athletics in Tacoma. A huge thanks to the support crew who came out including but not limited to Eli S, EJ B, Jaime M, Olga C, Jo K, Tina L, and everyone who watched it on facebook live! Many PRs, qualifications for the American Open Series, and a 3rd Place finish for mama Vicky!

I’ve linked the archived facebook streams below if you’d like to watch (Especially Women’s Open Session A)

ARTICLES

+ Trident Championships 2017 (Achieved) Live Streams – Facebook

CrossFit WOD for Tuesday 6/27

5 rounds for total reps:
max alternating kettlebell presses
max pullups

Fitness = 12/8kg, Rx = 2×20/12kg, Performance = 24/16kg and chest-to-bar pullups.

Post all 5 round totals to whiteboard.

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

Short Interval: 6x 400m runs at 75% effort

Gymnastics Strength WOD

SKILLS: Slack Line, stretching, conditioning, midline conditioning

Big thanks to Trident Athletics for always running a smooth, fun event!

Women’s Open Session B (Robyn S, Vicky B)

Men’s Open Session B (Nathan M, Guillaume C)

Women’s Open Session A (Gabrielle F, Kylie C, Bri M, Megan K)

Men’s Open Session A (Andrew B)