Over the Bar

Eddy

For the deadlift, keep the bar close to the center of your mass, and try to keep the bar traveling on a straight path. For the clean, start with the bar a tiny bit away from the legs and sweep it back a little before you jump.
_________________
Workout

Five rounds for time of:
Row 300 meters
155 pound thruster, 10 reps
__________________
On Sunday, 9/15 at 10 a.m., class will be held at the beach. Expect swimming, running and other fun activities.

Receive The Bar

Cassie

________________
Workout 

Overhead Squat 3-3-3-3-3-3-3-3-3-3

Measure It, Observe It, Repeat It

The whiteboard after the CrossFit Total.

____________________
Workout

Complete as many rounds as possible in 20 minutes of:
Run 200 meters
30 Slam balls
Run 200
20 Pistols 

The Beard

Tyler in green.

__________________

Rest Day

Raise Your Hands

Labor Day crowd

It can be really fun to workout in a big group and feed of the energy of others. It can be equally great to be in a small group where you can really focus on skill and technique.
________________
Workout

Snatch Balance 1-1-1-1-1
Hang Squat Snatch 1-1-1-1-1
Snatch 1-1-1-1-1

Ease and Joy

Elliot

Elliot goes hard and he does it with ease and joy. He is an inspiration of balance and strength, and great to have in class.
____________________
Workout
Deadlift 3-3-3-3-3-3-3

Technique

Emma and Coach D

It is hard to make the transition from pulling weight off the floor for a deadlift and for a clean or snatch. Each set up position is a bit different. For a deadlift, we want nearly vertical shins and shoulders just over the bar. This makes the hips a little higher and helps to keep the bar traveling stright up and down.
________________
Workout

30 meters handstand walk
225 Pound back squats, 30 reps
30 meters handstand walk

Here To Stay

Jennifer

__________________
Rest Day

Admirable

Karla setting PRs

Karla has set herself up as the strongest woman in the gym. She holds the CrossFit Total record. Nice work, girl!
________________
Workout

Alternating rounds with a partner, complete as many rounds as possible in 16 minutes of:
10 Chest to bar pull ups
10 Handstand Push ups
155 pound deadlift, 10 reps

Making It Look Good

Eddy

Labor Day holiday schedule tomorrow 8am and 10am only
__________________
Workout

7 rounds for time of:
135 pound overhead squat, 7 reps
14 Toes to Bar