The rain, the clouds, the later sunrises, and earlier sunsets.

Winter Autumn is coming.

WEEK IN PREVIEW

back squats/farmer’s holds/hspu, dumbbell snatches/muscle-ups, double unders/overhead squats, hang power snatch cycling work, run/row, toes-to-bars/push jerks,

ARTICLES

+ The Best Salad Greens, Ranked By Nutrition – HuffPost (via Teddy B)

CrossFit WOD for Monday 9/11

4 rounds for time:
15 back squats, 61/43kg
2:00 farmer’s hold, 2×32/24kg (must be unbroken)
15 handstand pushups

Post time to whiteboard / comments!

Olympic Weightlifting WOD – NEW CYCLE

Today we begin a new 7 week cycle! This means that if you were planning on making the jump to dedicating your training to a specific cycle to improve your snatch and clean & jerk SHOW UP THIS WEEK. We have options at once, twice, and three times a week. The goal is to be consistent and honest with your training schedule and we promise we’ll make a difference.

snatch footwork, snatches, snatch balances, pause back squats

Kettlebell WOD

primal mobility

clean and snatch skill work

Building up to the snatch test to celebrate Julia’s last days in Seattle!