WOOLIA
Today is a bittersweet day because we say goodbye to one of our own. Julia will be leaving Seattle for New York.
She was there when we began the #HYFRsquad movement and has been an advocate for the FCF Fam and most recently Foundation Kettlebell.
Safe travels Julia!
ARTICLES
+ The Last Straw? Seattle Will Say Goodbye to Plastic Straws, Utensils With Upcoming Ban – The Seattle Times
CrossFit WOD for Saturday 9/9
Rx
YGIG for 30 minutes:
a.
4 rounds, alternating sides:
2 kettlebell clean
1 kettlebell press
3 kettlebell front lunge
b.
row for calories
Rx uses 20/12kg. PERFORMANCE uses 24/16kg.
CompEx WOD
EMOM burpees + skills, Track Work, AB’s Birthday Back Squat Extravaganza, front lunges/muscle-ups
Foundations 9
AMRAP in 15 minutes with 1 min rotation
Station 1
60s burpees
60s STEP up 24”/20”
60s push press
-ROTATE/REST-
Station 2
60s pushup
60s lunges
60s kb swings
-ROTATE/REST-
Station 3
60s air squats
60s mb situps
60s mb cleans
-ROTATE/REST-
Station 4
60s dip
60s plate jumps
60s Plate pinch SDHP
-ROTATE/REST-
then
back squats to a heavy 5-rep