Clean: 2-2-2   Then…   “Juneteenth” – CFWC Version 18 Minute AMRAP 65 DU 19 Burpee over bar 6 Squat Cleans, 185/123   Background: This tribute workout was designed to celebrate the unofficial US holiday, Freedom Day, also known as Juneteenth, which started on June 19, 1865 when the last states in the country finally proclaimed the independence of all black slaves. The rep scheme signifies the date of the Freedom Day, 06/19/1865.   Virtual WOD Version  18 min AMRAP 65 Russian Twists 19 ALT SA Devils Press 18 Gob SquatsRead more

In Any Order: EOMOM 10 Minutes Even Minutes: 7 Strict Pullups Odd Minutes: 7 Ring Dips AMRAP 10 Minutes 3 Ring or Bar Muscle Ups 5 Hang Power Cleans 135/93 7 Shoulder to Overhead 135/93 As Far As Possible in 10 Minutes Bike or Ski or Run Fit4ALL-9am   AMRAP 30 Minutes 20 Ring Rows or 10 Strict Pullups 20 Box or Ring  Dips 20 Box Jumps 800m Run or 4 Minute ski or bike   Virtual WOD- 7am, 12 Noon, 6pm (6am weightlifting) AMRAP 10 Minutes 5 HSPU 10 Hang Squat Cleans, Rt 10 Hang Squat Cleans, Lt EOMOM 10 Minutes Even Minutes: 10 Pushups Odd Minutes: 10 Renegade Rows per arm AMRAP 10 Minutes 50 Double Unders 15 Burpees over Dumbbell Birthday Girl, Nicole G!    Read more

AMRAP 30 Minutes 20 Ring Rows or 10 Strict Pullups 20 Box or Ring  Dips 20 Box Jumps 800m Run or 4 Minute ski or bikeRead more

10 min EMOM 3 Power Snatches   Then….   4 min AMRAP 400m Run Max DU’s in remaining time 2 min rest   4 min AMRAP 40om Run Max Power Snatches in remaining time, 95/63 2 min rest   4 Min AMRAP 400m Run Max Target Burpees Virtual WOD (6am/6pm) SA HighPulls: 3 x 10-12 Hollow Body Holds: 3 x 1:00   Then..   For Time 40 Alt SA DB Snatch 50 Bicycle Crunches 30 Alt SA DB Snatch 40 Situps 20 Alt SA DB Snatch 30 V-ups 10 Alt SA DB Snatch          Read more

a. RDL 3×5 b. Floor Press 3×8 Then…… 3 Rounds for Time 30/20 Cal Bike or Ski 30 Barbell Lunge 95/63 30 Pushups ————————————————————————– Virtual Class: 6am weightlifting, 7am crossfit virtual, 12 noon crossfit virutal, 6pm crossfit virtual a. Handstand Hold 1 Minute X 3 Rounds b. Bulgarian Split Squats 3 x 15 per leg Then…… 3 Rounds 20 Burpees 30 Chair Dips 40 DB Alt Lunges ——————————————————————————– FIT4ALL-9am Class 5 Rounds 400m Run 30 Lunges (scale up with plate) 25 Sit Ups 20 Push Ups    Read more