30 something

Cascade Classic event 1.

 

 

**Announcements**

  • RPM 10k Challenge Returns!  Join us on our quest to get people moving by challenging yourself (and your friends) to complete 10,000 jumps during the month of November.  Stay tuned for more info!
  • Fitness Wave body composition testing truck is back Oct. 24th:  click here to register!
  • Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

 

 

CROSSFIT

S&P Cycle: squat – PULL – press – pull – off

A. power clean: 5-5-5-5; unbroken, tng, rest ~ 3 min bt efforts

B.  For time:

  • 30 pullups
  • 30 wall balls (20/14)
  • 30 box jumps (24/20)
  • 30 DB hang power clean & jerk (40/25)
  • 30 box jumps
  • 30 wall balls
  • 30 pullups

 

 

CSPORT

A. 5 rounds:

  • 10 bench press
  • 10 pushups
  • 10 situps

B. 5 rounds:

  • 10 pullups
  • 10 single arm DB snatch ea. side
  • 10 situps

C. 5 rounds:

  • 10 goblet squats
  • 10 reverse lunges ea. side
  • 10 situps

D. 3 rounds:

  • 500m row
  • 10 burpee box jumps

Open gym today 9-12

Steven & Pistol Pete kicking off the Cascade Classic.

 

 

**Announcements**

  • RPM 10k Challenge Returns!  Join us on our quest to get people moving by challenging yourself (and your friends) to complete 10,000 jumps during the month of November.  Stay tuned for more info!
  • Fitness Wave body composition testing truck is back Oct. 24th:  click here to register!
  • Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

 

 

OPEN GYM

 

*9am – noon

 

 

Mapped out

This guy’s throwing down and repping RPM at the Cascade Classic in Seattle today!

 

**Announcements**

  • RPM 10k Challenge Returns!  Join us on our quest to get people moving by challenging yourself (and your friends) to complete 10,000 jumps during the month of November.  Stay tuned for more info!
  • Fitness Wave body composition testing truck is back Oct. 24th:  click here to register!
  • Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

 

 

CROSSFIT

S&P Cycle: SQUAT – pull – press – pull – off

AMRAP 40 min @ ~ 75%

  • 10 back squats (bw / .75bw)
  • Farley hill run
  • 4 heavy G2S (sandbag, stone, slam ball)
  • 1 round of “Cindy”
  • 4 TGUs (70/53)
  • 1 round of “Cindy”

 

CSPORT

A. 3 sets
20 sec superman hold
40 plank hold

B. 5 rounds:
400m run
2 TGU right arm
2 TGU left arm
15 Wall balls
15 KBS
30 sit ups
30 DUs

12.1

Cuz every little bit helps.

 

 

**Announcements**

  • RPM 10k Challenge Returns!  Join us on our quest to get people moving by challenging yourself (and your friends) to complete 10,000 jumps during the month of November.  Stay tuned for more info!

 

  • Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

 

 

CROSSFIT

S&P Cycle: squat – pull – press – pull – OFFd

“12.1”

AMRAP in 7 min:

  • burpees (to a 6″ target for Rx)

 

 

CSPORT

A. AMRAP in 18 min
15 box jumps
20 bench press
25 situps
400m run or row

B. AMRAP in 18 min
15 knees 2 elbows
20 push press
25 air squats
400m run or 20 cal airbike

couplets game

It’s baaaaack….

 

**Announcements**

  • RPM 10k Challenge Returns!  Join us on our quest to get people moving by challenging yourself (and your friends) to complete 10,000 jumps during the month of November.  Stay tuned for more info!

 

  • Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

 

 

CROSSFIT

S&P Cycle: squat – pull – press – PULL – off

A.  hang snatch: 1RM

B. For time:

15-12-9

  • burpees
  • power snatch (115/75)

21-15-9

  • GHD situps
  • cal row

*no rest between couplets

 

 

CSPORT

A. 4 sets:
10 bench press
10 single arm DB row each side

B. 4 sets:
10 DB front squats
10 squat jumps
rest 1 min

C. 30-20-10
KB high pull
weighted sit ups
burpees
+400m run each round

Even Steven

Some fun new ladies goods comin your way… starting with this little number.  Keep an eye out for it in the shop.

 

**Announcements**

  • RPM 10k Challenge Returns!  Join us on our quest to get people moving by challenging yourself (and your friends) to complete 10,000 jumps during the month of November.  Stay tuned for more info!

 

  • Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

 

 

CROSSFIT

S&P Cycle: squat – pull – PRESS – pull – off

A.  Jerk: to a heavy single

B. 5 rounds for time:

  • 10 HSPUs
  • 12 cal assault bike
  • 14 DB snatches (switch arms as desired, 50/35)
  • 16 pullups

 

 

CSPORT

A. 3 rounds:
25 push ups
50 lunges

400m run

B. 3 rounds:
25 wall balls
50 DUs

400m run

C. 3 rounds:
25 box jumps
50 sit ups

400m run

Odds and ends

Cruisin through the week like…

 

**Announcements**

  • RPM 10k Challenge Returns!  Join us on our quest to get people moving by challenging yourself (and your friends) to complete 10,000 jumps during the month of November.  Stay tuned for more info!

 

  • Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

 

 

CROSSFIT

S&P Cycle: squat – PULL – press – pull – off

A.  power clean: 1RM

B.  4 rounds, each against a 3 min clock:

Rds 1 & 3

  • 400m run
  • AMRAP pullups with time remaining

Rds 2 & 4

  • 500m row
  • AMRAP box jumps with time remaining (24/20)

*rest 3 min bt rounds

 

CSPORT

A. EMOM x 10 min

  • ODD: 12 Box Jumps
  • EVEN: 12 DB Hang Clean to OH

B. EMOM x 10 min

  • ODD: 15 KBS
  • EVEN: 150/100m Row

B. AMRAP in 8 min

  • 400m Run “buy-in”

then with the remaining time:

  • 10 K2E
  • 10 Push Ups
  • 10 Ball Slams

50/50

Monday… Bring it on.

 

 

**Announcements**

  • RPM 10k Challenge Returns!  Join us on our quest to get people moving by challenging yourself (and your friends) to complete 10,000 jumps during the month of November.  Stay tuned for more info!

 

  • Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

 

 

CROSSFIT

S&P Cycle: SQUAT – pull – press – pull – off

A.  snatch balance: 3-3-3-3-3 w/ 2 sec hold at bottom; rest as needed

B. For time:

  • 300 double-unders
  • 150 lunges
  • 75 KBS (53/35)

 

 

CSPORT

Filthy Fifty

50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunges
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall balls
50 Burpees
50 Double unders

oot and aboot

Unsolved mysteries.

 

**Announcements**

  • Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

 

OPEN GYM

*9am – noon

 

 

11.5

Weekend hangout.

 

**Announcements**

  • Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

 

 

CROSSFIT

S&P Cycle: squat – pull – press – pull – OFF

11.5

AMRAP in 7 min:

  • 3-6-9-12… thrusters (100/65)
  • 3-6-9-12… C2B pullups

 

 

CSPORT

A. 3 sets:
15 DB Skull crushers
20 Renegade rows

B. 3 sets:
15 Ring Rows
10 ab wheels

C. For time:
block run
+
4 rounds:
15 box jumps
15 wall balls
25 sit ups
25 DUs
+
block run