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Fall 2022 Cascadia SUP & Surf ENewsletter

11/21/2022

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Fall 2022 Cascadia SUP & Surf eNewsletter
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It's not a job, it's a passion and a lifestyle

Allow me to reintroduce myself. My name is Jeff Briley and I am Sea.E.O. of Cascadia SUP & Surf. I grew up surfing in the Carolinas and when I made my way to Oregon for the first time almost two decades ago, I fell in love with this place. I have spent my entire working life in the outdoors and on the water with people. After years of working in outdoor recreation, I decided to embark on one of the most challenging, exciting and rewarding journeys ever, I launched Cascadia SUP & Surf in 2016. I wanted to establish a company anchored in respect for our ecology that would stand out as the most unique and fun outdoor experience in the land (and sea).  Because of how rich our home is in water resources, reconnecting our communities of people to the Cascadia bioregion just comes naturally. And what better way to do it than standing on a paddleboard or surfboard!
  Now here we are today, moving towards the end of 2022 and looking forward to our 8th season of sharing our love of the outdoors with you. Every year, the goal is to grow, improve and thrive and 2023 is going to be no different!
  We are building some new experiences into our Summer SUP Camps, creating fresh partnerships with like-minded organizations, deepening our commitment to quality, healthy outdoor activities, and cultivating a new program offerings we know you'll love!  
  We hope you will continue reading below to find out more about some of these excellent opportunities and hope you will join us on the water next season! 

 

Youth Summer Camp Dates Are Set!  
Well here they are folks!  It's time to get excited for your kiddos to get outside, challenge themselves to learn something new and make new friends! Cascadia SUP & Surf's Summer SUP Camps are a ton of fun and on January 1st, 2023 registration will be open for the 2023 season! We will be offering 10 SUP camps and 2 more of our very special SUP Adventure Camps!  That's 12 camp sessions this summer! 
  At camp, young paddlers will get to know the Tualatin River and learn the basics of SUP technique, play fun games, explore on-water safety skills and even spend a day working together to give back to the river on Eco Day! 
  Adventure camp is where the young SUP enthusiast goes to build more intermediate paddling and expedition skills on both the Tualatin and Willamette Rivers. These sessions are designed for campers who have already spent a week with us at camp before. 
Click Here for More SUP Camp Info!
2023 Summer SUP Camp Dates! 
 
Session 1
June 19-23, 8-11 year olds, 9am-12pm
Session 2
June 26-30, 12-15 year olds, 9am-1pm
Session 3
July 10-14, 8-11 year olds, 9am-12pm
Session 4
July 10-14, 8-11 year olds, 1pm-4pm
Session 5
July 17-21, 12-15 year olds, 9am-1pm
Session 6
July 17-21, 12-15 year olds, 2pm-6pm
Session 7
July 24-28, 8-11 year olds, 9am-12pm
Session 8
July 24-28, 8-11 year olds, 1pm-4pm 
Session 9
Adventure July 31-Aug 4 10-15 year olds
Session 10
August 7-11 8-11 year olds, 9am-12pm
Session 11
August 7-11 8-11 year olds, 1pm-4pm
Session 12
Adventure August 14-18, 10-15 year olds
Camper Referral Special!
If you have a returning camper and you bring a new friend to camp, you will receive $15 off of your camper's registration fee for each new friend that signs up! It's our way to say thank you for join us again! Ask for details at time of booking! 
Custom Rental Deliveries
We love getting folks on the water more than anything and we want to make it real easy for you to find an amazing adventure out there. That's why from day one of Cascadia SUP & Surf, we have offered a SUP rental experience unlike anything in the area. Our Custom Rental Deliveries are designed to bring you everything you need to get on the water and we can deliver to your home, place of business, or any local paddling spots so you don't have to worry about transport at all!  Just give us a call and we will get you all set up at a time and place that's convenient to you.
 
CUSTOM RENTAL DELIVERY PRICING

Need just one board?
Pricing per board 
(includes paddle, P.F.D. & leash)
2 hours $45 per board
4 hours $60 per board 
24 hours $80 per board 

Need two or more boards?
Pricing per board
(includes paddle, P.F.D. & leash) ​
2 hours $35 per board
4 hours $50 per board
24 hours $75 per board 

 
Click Here for More SUP Rental Info!
Custom Designed Programs
We thrive on designing outdoor, on the water experiences that meet the needs of you, your group or your organization. For years, we have partnered with corporate teams from brands like Nike and Adidas, nonprofit organizations like B'nai B'rith Camp and The CHILL Foundation, and many other groups to bring meaningful, healthy, active and exciting water programs to life!  We are very grateful that these and more are already in the works for 2023!   
CALL US TODAY TO DISCUSS YOUR CUSTOM EXPERIENCE! 
971-808-2787
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Cascadia SUP & Surf's March 2022 eNewsletter!  Yay for Summer SUP Camp!

3/21/2022

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Cascadia SUP Youth Summer Camp Update

We have just a few more months until the start of our awesome Summer SUP Camp programs. This year our dream team of camp leaders are back and they are so excited to see our campers on Day 1!  Here is an update of this year's session availabilities to date. If you haven't already, we hope you will sign your camper up today! These are memories on the water that will never fade! 
  • Session 1: June 20-24, Ages 8-11 - 6 Spots Available
  • Session 2: June 27-July 1, Ages 12-15 - 8 Spots Available
  • Session 3: July 11-15, Ages 8-11 - 12 Spot Available! 
  • Session 4: July 18-22, Ages 12-15 - 8 Spot Left!
  • Session 5: July 25-29, Ages 8-11 - 12 Spots Available
  • Session 6 Adventure Camp: August 1-5, Ages 11-15 - 9 Spots Available 
  • Session 7: August 8-12: Ages 8-11 - 12 Spots Available 
  • Session 8 Adventure Camp: August 15-19, Ages 11-15 - 7 Spots Available 
Click Here For More Camp Info and to Claim Your SUP Camper's Spot!
Cascadia SUP Crew Spotlight!
Hathaway is Back! 
We are beyond excited that Hathway Scarpine will be back with us at camp this summer!  Hathaway is a dynamic, fun, skilled, water obsessed person who guides our youth campers with care all summer long. We are even more excited to have her lead our 2022 Summer SUP Camps as Camp Director!  So she will be the smiling face that will greet each and every one of our campers as they arrive at camp each morning.  We are beyond fortunate to have her as part of our Cascadia SUP & Surf Crew! Check out Hathaway's Crew profile at: 
https://www.cascadiasup.com/hathawayscarpine.html
Other Excellent Events! 
May 22nd, 2022
Since 2016, Cascadia SUP & Surf has been delivering one of the most unique and fun fitness experiences in Oregon to hundreds of people.  Now heading into our 7th season, PaddleFIT will continue to be a staple of our programs this year.  High quality water experiences are what we do and we are again excited to host the only PaddleFIT CORE Coach Certification on the entire West Coast of the US!  If you have ever been interested in developing your skills as an outdoor educator or turning your passion for SUP into a professional pursuit, get certified with us!  Plus Cascadia SUP & Surf will be looking to hire more PaddleFIT coaches to deliver our one of a kind fitness program for this season! Get Certified and join the Cascadia Crew! 

CORE is offered in a hybrid learning format with each candidate first completing a set of online modules from industry leaders like PaddleFIT founder Brody Welte and professional waterman Dave Kalama. The learning continues as PaddleFIT PRO certified coach and Cascadia SUP & Surf Sea. E. O., Jeff Briley, guides you through a full day of practical learning and coach skill development to complete your coach training. 

 
BOOK YOUR SPOT TODAY! 
There are spots left in this training and now is the perfect time to get started on the online portion before our practical day on Sunday, May 22nd at Cook Park in Tigard, Oregon! 
Learn more about what it takes to become a PaddleFIT Coach Here!
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Water People 2022 in Puerto Rico!

9/9/2021

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February 3rd-8th, 2022

It's an amazing setup. You and a group of enthused adventurers are ready to hit the water and learn from some of the best in the business. The food is on point and the salty sea breeze is something of legend. Your skin is warmed by the Caribbean sun and the experience you all share will stick with you forever. Rincón, Puerto Rico does not disappoint and this massive beachside villa you are enjoying sits mere steps from some of the best, most beautiful waves on the planet! 

Book Your Spot NOW!
Top Quality Coaching Sessions 

Hit the Water! 

An ocean lifestyle immersion is what Water People is all about and we will have you on the water every day and even within the first few minutes after arrival at the villa! SUP, Surf, Swim, Snorkel, Pool, Perfection! Our Team have dedicated their lives to the ocean and we can't wait to share that love with you all! 

Check out Jeff's Water People Profile Here! 

Just Breathe! 

Breathing has a lot to do with how we perform, how we feel and our overall health. At Water People you will learn how to better take advantage of the air we breathe through guided practice in our own private pool with world record holding Freediving coach Alex Llinas. 

Check out Alex's Water People Profile Here! 

Rise & Shine! 

We work tirelessly to inspire you to grow and thrive throughout this Water People experience and starting your day with a transformative yoga and movement session accomplishes just that. Your body will be primed and ready for your active days once Aaron is done with you! 

Check out Aaron's Profile Here! 

This Kitchen is Pumping! 

We take the nutrition elements of Water People very seriously. The local food is amazing in Puerto Rico and we'll all gather for an opening night welcome dinner with local surfer and professional chef Gabi for a Puerto Rican feast. Of course Julie Briley, ND will also share her vast nutritional knowledge in a hands-on group cooking session!

Check out Julie's Profile Here! 

This place is the star of the show! Maria's Luxury Villa is absolutely breathtaking. It's got 8 bedrooms, two kitchens, and tons of living space that opens to the poolside patio and the Caribbean Sea beyond!  You will feel like royalty strolling your own tropical seaside property and the relaxing grounds will shed any stress you feel. It is a truly special place you will get to call home! 
Don't believe us? Here is a video that'll help convince you that Water People is unlike any experience you will ever have. 
MORE SPOTS AVAILABLE!
Head on over to the Water People Webpage for even more details about the trip, what else is included, our team of coaches, and how to secure your spot today!  And don't forget that if you have any questions at all, please give us a call.  We'd love to discuss Water People with you!   

(971)-808-2787

Booking Deadline October 15, 2021
BOOK YOUR SPOT NOW!
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We Are Hiring for the 2021 Season!

4/8/2021

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Cascadia SUP & Surf is very excited to be on the search for new team members! As a Program Coach, these awesome folks will serve as SUP coaches for our extremely popular Intro to SUP programs, assist with our PaddleFIT workout sessions and be amazing SUP Camp Counselors!  It's exciting work and the fulfillment you get doing something you love this summer will impact your life for years to come. Match that with this amazing opportunity to experience being part of the most dynamic and industry-leading Stand Up Paddleboard coaching services around and you can't go wrong.  
  We are looking for friendly, capable, flexible and thoughtful coaches who respect nature and love working with all people and seeing smiling faces on a regular basis!  


For The full job posting and how to submit your application click here!
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Cascadia SUP & Surf eNewsletter: March 2021

3/17/2021

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The Season is Almost Here! 


Cascadia SUP Youth Summer Camps are Filling Up! 

With eight weeks of Summer SUP camp ahead of us this season, we are beaming with excitement to welcome campers from ages 8-15 to join us on the water. These super fun day camp sessions are already filling up faster than last year so don't miss the opportunity for your camper to have an unforgettable experience with friends both old and new! 
Click For More Camp Info!
Join Our Team! 
After 5 seasons full of cultivating non-stop SUP and Surf action, it's time for our team to grow too!  We are beginning the search for part-time, seasonal staff to bring some of our SUP programs to the masses!  This awesome person will be primarily focused on coaching our Intro to SUP lessons, PaddleFIT workouts and being our fantastic Cascadia SUP Youth Summer Camp Lead! Cascadia SUP and Surf's Coach training is provided and we are searching for people who are dynamic, creative, positive, outgoing, and love working in the outdoors and comfortable on the water!  We'll work hard but we'll play hard too!  Interested candidates let us know by sending a CV and letter of interest to info@cascadiasup.com ! 
Check Out the Full Job Posting Here!
Other Excellent Events! 
The Water People Team is coming to Oregon for a unique, half-day workshop style event where each coach will share a session focusing on their area of expertise and what they bring to the Water People journeys. You'll have the opportunity to experience yoga with Aaron Vitali, a nutrition discussion with Julie Briley, ND, a performance breath training class with Alex Llinas and a surfing and SUP surfing session with Jeff Briley!
And what better venue for Water People Oregon than Cape Kiwanda and Pacific City! It's an easy drive from Portland and food, camping, brews for after at the Pelican Pub are all right there! Come spend the morning at the beach with the Team, learn something new, improve what you've already got and hit the water!

ALL SKILL LEVELS WELCOME!
$100 per person
9am-1pm

Your Water People Oregon registration total can be applied in full towards your fee for Water People Puerto Rico February 2022!


 
For More Info or to Register for Water People Oregon Click Here!
Cascadia SURF Lessons! 
Cascadia SUP and Surf will again offer 2 hour private surf lessons throughout the summer season. Learn from scratch with us or get out there with an experienced surf coach to work on your wave riding skills so you can surf better, stronger and catch more waves!  Surf lessons are always condition dependant but starting next month, it's go time!  We keep our class size small so you get more one-on-one time with the coach. Check out our online calendar at www.cascadiasurf.com for dates!  
 
Book Your Cascadia SURF Lessons NOW!
PaddleFIT! 
It is the time of year you have all been waiting for!  April is always exciting because PaddleFIT workouts are back with our "Land and Sea" sessions where we'll mix up both water based body weight exercises and land based movement to work our cores so they are ready for the summer!  And if you still have sessions left on one of your 5 or 10 punch passes, then let's use them up! 

Check out our PaddleFIT page for more info on pass options and session dates!  5 and 10 session passes available for a better deal! 
Click Here to Get Fit, Stay Fit, With PaddleFIT
Our Virtual Gift Cards can be purchased in any denomination for use on any of our paddling programs (even Water People!!!!) and never expire! 
Click Here to Buy Yours NOW! 
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December 2020 Newsletter

12/9/2020

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We Have Exciting News to Share!


It may seem like crazy talk but it is time to start planning for Summer Camp again! 

Our six weeks of SUP Camp last summer were stocked full of great activities on the water helping local kids thrive through fitness, ecology, SUP skills, friendships, adventure and tons of swimming!  This past season, in order to meet state COVID guidelines for summer day camps, we kept our sessions small but mighty. With the upcoming 2021 season ahead, we are adding two more camp sessions designed for kids who want to add even more adventure to their summer. At Cascadia SUP & Surf's SUP Adventure Camps, we'll explore new locations, teach campers how to safely plan an awesome water journey and challenge them with more intermediate skills!  Registration for all of our camps are opening soon on January 1st, 2021 and they will fill up fast so do not miss these opportunities! 

Click For More Camp Info!
Exciting NEW Programs!
On top of all of your favorite SUP & Surf Programs like PaddleFIT, Intro to SUP, Rentals and Private Surf Lessons, we continue to grow and provide the most innovative outdoor experiences around. This year we'll venture into a couple of elements that have always been near and dear to our hearts, dogs and fishing! We can barely contain ourselves so check out the links below for more information on these uniquely fun SUP programs. 
Portland is full of great fishing spots and developing the skills to land some beauties from a Stand Up Paddleboard is what PaddleFISH is all about! Part lesson and part fishing trip, this two hour session will change the way you look at every river you ever see again. SUPs are incredibly stealthy, stable and fun ways to find those fishies and each PaddleFISH session we'll provide the gear, including fishing rods and lures/flies and you provide the energy and the casts!  Our first sessions is in June and there are only a few spots available in each one so book 'em now if you wanna give it a shot!  
"Here Fishy Fishy" BOOK NOW!
Dogs are as geared up for adventure as you are, so why leave them at home when it's time to go for a paddle?  Meet us by the water and we'll share some fun tips for getting your puppo to enjoy the glide as much as you do.  Just think of our Cascadia Pup sessions as a glorified rental with one of our Cascadia SUP & Surf coaches (and their dog!) to guide you. 

These fun social sessions will have limited spots available and will take place on calm water June - August!
More Info Coming Soon to www.cascadiasup.com !
Other Excellent News! 

Youth Training Programs

Youth are spending a lot more time sitting in front of a computer with remote learning continuing through the new year.  We are so glad to offer an outlet to get your kids up and moving after school! With our CascadiaFIT Youth Training sessions, we'll design custom, private, personal training session geared towards fun in the outdoors year round! Each one hour session will keep your kid moving, guessing and challenged so that they can be even better, more engaged, healthier students!  

Click here for More Information! 

We're Hiring for the
2021 Season

Do you or someone you know, enjoy working with people outdoors and on the water? Starting in February, we'll begin the search for a couple of exceptional, part-time team members with a thirst for learning, a love for nature, and an ability to thrive in a dynamic, exciting work environment! We will be looking for stellar individuals to coach some of our most popular classes like Intro to SUP, PaddleFIT and to lead our Summer Camps! 
 We will share more details after the new year and all positions will be posted on our usual social media accounts and our website! 

Nothing says Happy Holidays like a virtual gift that gets your friends and loved ones dreaming about hitting the water when warmer days come.  Our Virtual Gift Cards can be purchased in any denomination for use on any of our paddling programs (even Water People!!!!) and never expire! 
Click Here to Buy Yours NOW! 
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Fall Newsletter

9/30/2020

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Fall Newsletter!

What a season on the water! 

   If you had asked me how the 2020 summer season would go in March, I would have predicted it very differently. This year, our 5th, was by far our busiest on the water! We are so happy that so many of you rented SUPs, sent your kids to camp, took classes and PaddleFITed in spite of all the craziness in the world! Or perhaps it was because of it and if so, we are honored to be a positive outlet for your mental and physical health in the outdoors!
   It is now Fall, the leaves will be turning soon, the water will be cooling soon and the sweet and relentless rains of the Pacific Northwest will begin soon.  We may be on the downslope of our season and already planning for new and exciting things to come in the 2021, but this season still has more to give!  Let's not give up and begin hibernation just yet. Have a look below at some of the great ways to stay active and engaged outdoors with us this Fall! 

PaddleFIT Land & Sea

Keep your training sessions going with a fresh (and drier) twist on our regular PaddleFIT sessions through October! 

BOOK YOUR SESSION NOW!

October Cascadia Surf Sunday's

We will be offering our 2 hour Cascadia Surf lessons on Sunday's through October! Privately arranged as always!

GET SCHOOLED

Cascadia FIT Personal Training
Fall is an excellent time to build on all the fun outdoor activity and fitness work your have been enjoying during the beautiful summer months.  Let us create a custom program of both in person outdoor sessions as well as remote training sessions that will sustain you throughout the whole year so you can keep your fitness goals a top priority!
More Information
Look Forward to 2021!
I don't want to give away too much but it's hard to resist since it's so exciting!  Cascadia SUP & Surf continues to grow each year so here are some of the excellent things to look foward to next year! 
  • Additional Summer Camp Programs!   
  • New Cascadia SUP & Surf Team Members and Coaches! 
  • Water People 2021 in OREGON! 
  • Cascadia PUP Dog Outtings Perhaps! 
  • Additional NEW and Improved Equipment! 
  • SUP Classes Offered at Other Local Paddling Spots!
  • Same Excellent Quality, Service and All Around Goodness:)
Please contact us at anytime with questions about our services. It's our favorite thing to talk about! 
971-808-2787 or info@cascadiasup.com 
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Cascadia SUP & Surf Summer Camps Are A Go!

5/19/2020

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Cascadia SUP & Surf
Summer Camps Are A Go!

We are very happy to report that based on Oregon Health Authority Guidance 2357 on May 15, 2020 we officially have the green light for our six excellent weeklong Cascadia SUP day camp experiences and one Cascadia Surf Camp session.  There will be a new look and some new procedures when kids arrive at camp this year but we will have the same great experiences on the water that we have had since we began offering SUP Summer Camps to kids. 
  Some local changes in camp offerings because of these new guidelines may have caused families to shift plans quite a bit for their campers. It is our hope that we can be here to support you and your children and continue to provide a top notch summer camp experience on the water in 2020. Please feel free to share Cascadia SUP & Surf's Summer Camp info with any and all friends and family who my be looking for a new, exciting, and engaging outdoor camp for kids! 

With that said, Cascadia SUP & Surf has some great news!   There are still spots available in each one of our summer camp sessions this year: 

Cascadia SUP Youth Summer Camp
Session 1 - June 22-26, Ages 8-11, 1 spot left
Session 2 - July 6-10, Ages 8-11, 5 spots left
Session 3 - July 20-14, Ages 12-15, 5 spots left
Session 4 - July 27-31, Ages 8-11, 3 spots left
Session 5 - Aug.17-21, Ages 8-11, 1 spot left
Session 6 - Aug.24-28, Ages 8-11, 7 spots left

Cascadia SURF Camp
Day 1 - July 12, Ages 11-16, 3 spots left
Find Out More About Our Summer Camps and Register!
More Popular Upcoming Programs

Intro to SUP

You'll learn everything you need to get started with SUP including gear, safety, launching & landing and have plenty of time to practice all the new strokes and skills you are learning!

From June 1st
Saturdays at 10am
Cook Park, Tigard

PaddleFIT

Starting in June PaddleFIT is back!  Join us for a fun and intense workout that is open to all skill levels. Dynamic stretching, bodyweighr exercise and cardio on the water are the cornerstones of these fun and social workouts. 

From June 1st
Wednesdays 6:30pm
Saturdays 8:30am
Cook Park, Tigard

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What's Cascadia SUP & Surf Doing to Help Keep Our Staff and Students Safe? 
  • Practicing Good Physical Distancing During All Programs (Classes, Camps, & Rentals)
  • Limiting Class Size on all Programs 
  • Cleaning and Sanitizing All Gear Before and After Each Program and Rental
  • Providing Hand Sanitizer or Access to Hand Washing For All Students Before Class
  • Encourage Good Respiratory Practices
  • Cancelling Any Program Where Physical Distancing Cannot Be Maintained
  • Continuing All Paperless and Contactless Registrations
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Cascadia SUP & Surf COVID-19 Plan

4/20/2020

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The importance of smart social distancing at this time cannot be overstated and Cascadia SUP & Surf is always committed to keeping the health and safety of our family, friends and clients as our top priority.  We also understand the positive effect that nature and movement can have on our mental and physical wellbeing. For years, we have taken great pride and joy in providing our communities with unique ways to experience the waterways and outdoor magic of Oregon.  And as this, and all communities, grasp ahold of a new reality and seek to grow stronger through this pandemic, we are deepening our commitment to our community by making every stride possible to adjust our operations so that we, and you, can continue to stay active on the water. 
  We have already decided to cancel all April programs to give folks and ourselves time to settle into these challenges and as we look ahead to May, Cascadia SUP & Surf has created a new protocol for our scheduled classes. 
  • Limit all in-person SUP sessions to 4. 
  • Maintain, at all times, the recommended 6 feet of distance between people 
  • Clean and sanitize all gear prior to every class 
  • Clean and sanitize all gear after class 
  • Wear masks when possible and safe to do so
  • Provide Hand Sanitizer to all guests as they arrive
  • Cancel any program where we are unable to ensure good social distancing practices

Customer Recommendations
-Please do not come to class if you have any symptoms of illness whatsoever and give us a call if you need to reschedule. 
-Please make sure that you lock phones and other valuables in your cars before class or carry them with you in a floating drybag. Car keys should be tethered to you during class. For the time being, we will no longer manage these items for you. 

Refunds
There are a few options for those who have already booked programs during the month of May. 
-Apply the cost of your class to another class for future use
-Apply the cost of your class to a Cascadia SUP Virtual Gift Card for use on any SUP or Surf program. 
-Request a full refund for your booking.  

Connections
We will continue to respond to emails, phone calls and voicemails in the most timely manner possible. If you have any questions at all please do not hesitate to call us at 971-808-2787 or send an email to info@cascadiasup.com.

Thank you for your patience as we navigate these challenging seas together and we look forward to seeing you all on the other side, stronger than ever. 

Many Thanks,
Jeff Briley
Sea.E.O. 
​Cascadia SUP & Surf

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The Water People Workout: Part 2

5/15/2019

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Welcome to the final installment of the Water People Workout!  Today we'll dive into some of the fitness movements and recovery nutrition considerations the Water People Team incorporate into their lifestyle of staying healthy, fit and active. 

Water People Movements
In order to keep the fire burning after your yoga and stretching warmup, we will do these Water People movements in a circuit with no more than 30 seconds between each one. Having a solid and ever changing set of movements that focus on various muscular systems in your body will go a long way to ensuring you are challenging different areas that you will need out on or in the water.  Here are a few of our favorite movements that keep us strong, healthy and agile out there!
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Russian Twist 
Core strength and stability are essential for paddling, surfing, swimming, diving, and yoga. This standard core burning movement is a staple in fitness and it can be done with weights or without. Balance in a seated position with your legs lifted 6-8 inches off the ground straight ahead and your torso supported along the spine at a 45 degree angle away from your legs (Hollow V Hold). Rotating your torso with each repetition clasp your hands together and tap the bas of your fists on the outside of each hip and alternate sides. If you have a weighted item like a medicine ball or slam ball, you can use that to increase intensity.  

Monkey Crawl
This bodyweight exercise is not only diverse in it’s output, it is also fun to do. Start in a squat position with you hands on the ground. As you post your weight on your upper body and shoulders, shift your hips to one side leading with your feet. As they land and take over the weight support from your shoulders, shift side to side in a low squat position until your hands land on the ground again and again take over the weight. You can move like this, like a monkey, low to the ground for approximately 15 meters and back. It’s a full body burner just make sure you keep a strong and vertical back with your chest out so your weight is supported by these strong muscles. 

Squat Curl Press
There are several benefits to this great movement. Your transitions turn these three, traditionally isolated exercises, into a full system connected group of movements. Squats for your pilar power and stability, curls for your arm strength and the press for your shoulder development.  Done together, in that order create real compete movements that help you stay on top of your water game. Start in a low squat, spine vertical and strong with a weighted item in each hand (i.e. dumbbell). Extend through the hips as you stand and before you reach full hip extension, start your curl in front of your body. Connect the top of the curl with the bottom of your overhead shoulder press in one fluid movement. Pause at the top briefly then reverse the movement until you reach the bottom of the curl again. Once there transition fluidly back down into your low squat position.  That’s a rep count of one and you’ve taken a movement through basically your whole body incorporating really important muscle systems along the way. 

Single Leg Balance and Tap
This balance based activity can help you build on your water agility and your hamstring strength and stability. Balancing on one leg, keep that leg straight and hover your other leg behind you through the movement. Your balance leg should have only a slight bend to it. As you lean forward, your goal is to tap the toe of the balance leg with the opposing hand and return to a full single leg balanced standing position. Alternate balance legs and opposing hands as you tap out your 20-40 reps. You should aim to stay balanced throughout the entire movement.  To progress this movement, try standing on a balance beam or 2x4 or foam pad or half foam roller. 

Prone Iso-abs (Plank)
The PIO or plank is one of the most important single isometric (held) positions in fitness. It can be both regressed or progressed depending upon your comfort level and strength. No matter how you do it, it is a core strength and stability beast!  Maintaining a straight line from the top of your head to your heels, with your hips aligned as well, balance your upper body weight on your elbows with forearms flat along the ground and parallel to each other. Your toes support the lower body and you hold this position for anywhere from 30 seconds to 2 minutes. 

Renegade Row
For all the elements of the Water People experience, having a solid core and strong arms is a bonus. The renegade row is part plank and part traditional row. That’s why we love it, because it’s (say it with me) a full body movement.  Start in a pushup position with a dumbell whose weight you are comfortable with in each hand. As you stabilize over one dumbell on the ground, draw (or row) the other one up into your chest, alternating back and forth. This one can be regressed by starting from the knees or doing it without weights as well as progressed by adding a rotation and press to the sky!
Water People Workout Recovery Nutrition

Dr. Julie Briley isn’t just a dedicated mother, author and practicing naturopathic doctor in Portland, OR, she also knows a thing or two about nutrition...ok she knows A LOT about nutrition.  We are so fortunate to have her as part of the Water People Team and the knowledge she brings keeps us healthy throughout the trip! Her post-workout nutrition recommendations start before the workout even begins (huh?). Taking care to hydrate before your workout can prevent issues after you finish training. In general, make sure you consume a minimum of half your body weight in ounces of water each day (for example, if you weigh 150 pounds, you need at least 75 ounces of water daily). Being well-hydrated will help prevent cramping and will relieve muscle soreness, allowing you to recover more quickly. During exercise, your muscles break down proteins and you use your stored carbohydrates (glycogen) for energy.  It’s also important to replace both carbs and proteins post-workout to enhance recovery. The best way to do this is to aim to eat a meal balanced in carbs, proteins, and healthy fats within 60 minutes of a workout. If you aren’t able to eat a complete meal within an hour, then it’s best to grab a protein shake or protein bar until you can. ​
Join the Water People Team February 22-27th, 2020 for the next Water People experience in the Rincon, Puerto Rico. Daily yoga sessions, flatwater SUP, paddlesurfing, freediving breath and safety training and in-depth nutrition sessions are the core of this experience where fun, culture, food, an epic luxury villa and awesome people are just the bonuses.  Book your spot by placing your deposit before June 1st, 2019 to take advantage of “Early Bird” pricing. To learn more head to https://www.cascadiasup.com/water-people.html ​
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Portland, Oregon
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