Front Squat (wk 3) Work to a heavy single at 90-95% then…2 x 5 @85-90% THEN… For Time 15-10-5 Strict HSPU DB Hang Squat Cleans 50s/35s Strict Pull-upsRead more

9am: Weightlifting Technique Class 10:15am: Endurance WOD Endurance-Juneteenth (CFWC Style) 45 minute cap 6 Rounds (numbers significant to 6/19/1865) 1 Rope Climb 18′ 9 Devil Press 18 Wall Balls 65 Double Unders 400m Run On June 19, 1865 Union Army General Gordon Granger’s reading of federal orders in the city of Galveston, Texas, proclaimed that all enslaved persons in the U.S. state of Texas were now free. Although the Emancipation Proclamation had formally freed them almost two and a half years earlier, and the American Civil War had largely ended with the defeat of the Confederate States in April, Texas was the most remote of the slave states, with a low presence of Union troops, so enforcement of the proclamation had been slow and inconsistent.Read more

Bench Press: 8-8-8 Then… For Time 50 OH Lunges, 45/25 400m Run 30 Pull-ups 40 Alt Pistols 400m Run 20 C2B Pull-ups 30 Step-overs, 70/53 400m Run 10 BMURead more

WWPF – Running Clock (HBD Nicole!) 0:00 – 15:00 (15 MIN AMRAP) 32 Synchronized KB Swings, 70/53 32 Weighted Push-ups, 45/25 (mix anyway) 32 Alt Box Jumps, 24/20 17:00 – 27:00 (10 MIN AMRAP) 32 Alt Back Squats, 135/93 32 Alt Shoulder 2 OH, 135/93 29:00 – 36:00 (7 min AMRAP) Max distance Prowler Push (switching every 100m)Read more

Hang Clean: 3-3-3 Then… For Time 300m Run 30 Strict Dips 300m Run 30 Toes 2 bar 300m Run 30 Hang Squat Cleans, 135/93 300m RunRead more