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.

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

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

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

Every Three

T

This weekend is the 2017 CrossFit Games! Unlike previous years it will not be held in Carson, CA and won’t be streamed on ESPN2.

Instead it’ll be hosted by Madison, WI and streamed live on http://games.crossfit.com!

ARTICLES

+ L.A. Will Survive the 2028 Olympics – The Ringer

CrossFit WOD for Tuesday 8/1

every 3 minutes for 24 minutes:
35 double unders
20 straight-leg situps
2 snatches

Post heaviest load 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

shoulder prep, handstands/HSPU, shoulder strength

EMOM for 15 minutes:
5 strict t2b
7 tuck hollow crunches

CompEx WOD

PREP

joint prep

WORK

YGIG, building up to a heavy: snatch pull + 3 shrugs + hang snatch

every 3 minutes for 24 minutes:
100m run sandbag run
5 TGU
3-position squat clean

PUMP

for 10 minutes:
10 front raise
8 one-arm high pull
6 push press
4 russian dips

Endurance WOD

There will be no coach but you can hit the track yourself!

8 rounds of 200m run, 200m walk

July is Over!

This week we see: back squats, high-round pistol/pushup/v-up, EMOM snatches with a twist, DOUBLE PYRAMID HELEN, a version of Bring Sally Up on my off day + walking lunges, PENNIES, snatch and clean & jerk maxes on the weekend, and of course a Team Workout!

ARTICLES

+ We Evolved to Run- But We’re Doing It All Wrong – National Geographic

CrossFit WOD for Monday 7/31

back squat 5×3

15 rounds for time:
4 pistols
6 pushups
4 v-ups

Post time to whiteboard / comments !

Olympic Weightlifting WOD – this Saturday we max out in classes!

snatch + ohs complex, back squats

Powerlifting WOD

back squats, bench press, pullups

Kettlebell WOD

– Primal mobility
– Get up drills
– Simple and Sinister work

The Shankle Complex

“The main reason we do an exercise like this is because it keeps the bar in the hands for an extended period, and this is a great builder of muscle and strength. In this case, Donny has the bar in his hands with no relief for over 20 seconds.

As far as the details, we do the 3 pulls with a “rythm” and no pause to make sure that the athlete is not getting pulled off balance. We use a shrug at the top because it fatigues the upper back, making the jerks more difficult.

Those that have trouble succeeding on jerks after a difficult clean, or those who have good jerk technique with moderate weights which breaks down with heavy weights seem to get the most from this exercise. And of course, those who are trying to put on muscle or move up a weight class.”

– Glenn Pendlay

Remember we celebrate AP’s departure tonight at the 630pm workout! We’ll celebrate Champagne Friday immediately post-WOD!

ARTICLES

+ Supple Leopard vs. The World – JTS Strength

CrossFit WOD for Friday 7/28

THE SHANKLE COMPLEX

establish a heavy single within 25 minutes:
3 pulls (with shrug) + 1 hang clean + 2 jerks

Post loads to whiteboard / comments!

Olympic Weightlifting WOD

snatch complex, clean & jerk complex

Powerlifting WOD

hang power clean, back squat, press

Gymnastics Strength WOD

Line drills, stretching, L-sits, cast wall walks, ring rows/OH walking lunges/hanging leg raises (straight legs! Dynamic L-sit work)

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– High volume two handed swings. Goblet squats, presses and core work