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Sunday July 1st

Box News- Don't forget Tuesday July 3rd we are having our annual "4th of July" cookout/firework show. We'll provide burgers and dogs. There's a sheet at the front with items needed (buns, plates,drinks, sides etc). 

https://www.facebook.com/events/171752597009990/

WOD

BB/Strength

Deadlifts 

5×3 @ 78%

1 set every 3:00

Capacity/Conditioning

3 Rounds for reps

1:00 Wallballs 20/14@10'

1:00 Box Jumps 20"

1:00  Cal Row

1:00 T2B

1:00 Rest

Saturday June 30


Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014. He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans. He is survived by his wife, Channing, and son, Josie Jr.

WOD
Josie
For time
1-mile run
Then, 3 rounds of:
  30 burpees
  4 power cleans
  6 front squats
Then, 1-mile run

wearing a 20-lb. vest:

Men: 155 lb.
Women: 105 lb.

Scroll for scaling options.
Scaling

Reduce the loading and number of reps, but keep this a long workout.

Intermediate Option
For time (without a vest):
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run

Men: 155 lb.
Women: 105 lb.

Beginner Option
For time (without a vest):
800-m run
Then, 3 rounds of:
20 burpees
4 power cleans
6 front squats
Then, 800-m run

Men: 75 lb.
Women: 55 lb.

Friday June 29th

WOD

EMOMx20 

Movement of choice 

Lift/Goat work/Skill etc

then 

AMRAPx12

15 Cal Row

10 S2OH 115/85

5 Dips (Ring/Static)

CASH OUT

100' Farmer's Carry 

Wednesday June

WOD
10*9*8*7*6*5*4*3*2*1* reps of

Thrusters 95/65
Burpees over Bar
Run 200m 
*200m = around gearhead coming in back door 

Accessory 5:00
II Unders or Triple Under work

Core

100 reps 
25 Weighted GHD #6 or #8 ball
Weighted Hip Ext
V ups
Russian Twist

Tuesday June 26th

WOD
EMOMx10
Clean & Jerk
Working up to a heavy single
EMOMx10 

Snatch
Working up to a heavy single

Conditioning
"Grace" or "Isabel"

30 Reps of each. Today use your 1 RM of the movement and go 50% off your heaviest load. Shoot for a 2-3:00 target time on Grace of Izzy

Monday June 25th

WOD

BB/Strength

Back Squats 

5 @ 70%

4 @ 75%

3 @ 80%

2 @ 84%

1-1-1  Heavy as Possible  1RM

Conditioning

3 Rnds 

10 Back Squats 155/105

20 C2B pull Ups

30 II Unders 

Tuesday June 19th

WOD
"Karen"

For TIme
150 Wallballs 20/14

Cash Out 

4x200mRun (250m Row)

1:00 rest between each 
Post total time as score 

Time Cap 13:00 

FX

For TIme 
75-100 Wall balls

4x200m Sprint 
Rest 1:00 between rounds

Monday June 18th


“ALWAYS”

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.

WOD
"Always"
Buy In
12 Lunges
2 HSPU
92 II Unders or Singles
DOB 12/2/92

then

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

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

Friday June 15th

WOD

BB/Strength

Back Squats 

Climbing to a heavy triple

Conditioning 

"Grace"

30 Clean & Jerks 135/95