Posts

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!


Sarah watching Colin row during the 2016 CrossFit Games Open

Today’s workout was requested by the above two lovebirds who celebrate that love this weekend!

ARTICLES

+ The Real CrossFit Fight – T-Nation

CrossFit WOD for Friday 9/1

TRIPLE 3

for time:
3k row
300 double unders
3mi run

Scale as needed.

Post time to whiteboard!

Olympic Weightlifting WOD

Fun Day!

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Rack and OH work
– Shoulder and hip mobility
– Swings, presses and squats

Gymnastics Strength WOD

headstands, handstands, arch conditioning, and hanging