Saturday, September 24th

Open gym will close at 10am this morning so plan accordingly! 

The Cascade Classic schedule and heat times can be found HERE

Performance is in red, Competition is in blue

A) Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Dumbbell Thrusters 
(choose a weight that you can move for 7 minutes)

Rest 7 minutes

B) Complete as many rounds and reps as possible in 7 minutes of:
20 Walking Lunges
20/15 Hand-Release Push-Ups

Rest 7 minutes

C) Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps  24/20
10 Push Press
(same weight from A) 

A) On the minute, for 15 minutes:
Power Clean and Push Jerk x 3 reps

(These will add up quickly, so start modestly on the load and only increase if the reps feel crisp. Do them touch-and-go if you can organize them, do quick bailed singles if you can’t.)

B) 3 Rounds for Time:
30 Box Jump Overs 24/20″
800 meter Run

(Two foot take off is Rx’d for the Box Jumo Overs. Athletes must be facing the box on the jump.)

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531