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Monday June 20

Such a great turn out Saturday.  A huge community coming together as one.

Snatch (any style) Climbing up to heavy 1RM

3 RFT of
7 HSPU or GS Push Ups
9 Front Squats
15 KBS 1.5/1

Saturday June 18th


Sarah Avery, born December 2, 1992, and held by God June 18th, 1994. Though we never met, we will never forget….Always Missing Sarah.

Precious Sarah died on June 18th, 1994, just 18 months and 16 days old from viral acute myocarditis. From that year forward, June 18th was a dark day for the Julius family and an emotionally dangerous time for Sarah’s mother, Cathy. Weeks leading up to that day became increasingly difficult and most years she simply did not function – there was an absence of herself as grief overwhelmed her – her chest stayed tight, constricted and she often couldn’t find the strength to stand and struggled finding her breath or will to continue. This was Cathy’s June 18th for 18 years.

In 2012, Cathy joined Crossfit NWA and like most people she anticipated changes in her health, appearance, and even her confidence. What she did not anticipate was the transformation of the most dreaded day of the year for her entire family.

Each year during the Always Missing WOD, many athletes shared stories of lost children, siblings, and loved ones who they honored during their workout. While AMS means Always Missing Sarah to the Julius Family, their hope is to share this legacy with all those grieving. The WOD exists for all those desperately missing someone gone too soon with the hopes that we can all lift each other.

This WOD, designed to capture the anguish of grief. Just like those trapped in the longing of grief, you will want to quit this WOD, however you will not be able to quit. You know you have to finish, it is a part of your legacy to honor precious Sarah, or someone just as precious to you, by finishing and remembering.

The ‘new’ June 18th now arrives with hope and smiling through tears for the Julius family. Cathy is often heard saying that your legacy is how you treat people and the CrossFit community lifts the Julius family up each year, continuing the legacy of community and family that makes CrossFit unique. June 18th is a day to honor her Sarah and so many others who are desperately missed.

From Cathy: We do not cry alone.. or grieve alone.. we miss, remember, and honor with some of the best people God put on this earth. Our legacy has changed… most importantly, Sarah’s legacy has changed and for that I will forever be deeply grateful and loyal to those that made it happen.

Buy In
12 Lunges
92 II Unders or Singles
DOB 12/2/92


6 RFT of :
18 Thrusters 75/55
18 Box Jumps 20”
16 Burpees

Passed 6/18 and was 18 months and 16 days old.

Thursday June 16

3-3-2-2-1-1-1 *climbing

3 RFT of
15 TTB
30 Box Jump up & overs
Run 200m

Tuesday June 14th

Cindy = 5 Pull Ups 10 Push Ups 15 Air Squats
rest 2:00
Thrusters 95/65
Rest 3:00
Cindy = 5 Pull Ups 10 Push Ups 15 Air Squats

5 MU 10 HSPU 15 Pistols
Thrusters 115/85

Monday June 13th

Back Squats

With a running clock Every 2;00 for as long as possicble complete
2 Rounds at each load of
9 Deadlifts
6 Hang Power Cleans
3 Jerks

loads increase after every 2 rounds. Once you complete 2 rounds you will increase in weight and rest during the remainder of 2:00. Continue until you can no longer complete 2 rounds inside that 2:00. Scale as needed