Squat Clean 3-2-2-1-1
#1: 3 reps @ 60%
#2: 2 reps @ 65%
#3: 2 reps @ 65%
#4: 1 rep @ 70%
#5: 1 rep @ 70%
Big Floyd – At Home Live @10:00am
800 meter Run
25 Broad Jumps
25 Burpees
800 meter Run
25 Air Squats
25 Burpees
800 meter Run
25 Pike Push-ups
25 Burpees
800 meter Run
25 V-ups
25 Burpees
800 meter Run
* With a running clock, as fast as possible perform the prescribed work in the order written.
Cash In – Do your own research. Read anti-racist articles and educate yourself. I recommend the following Instagram pages: @Rachel.Cargle, @ckyourprivilege, @nowhitesaviors, and @decolonizing_fitness
Cash Out – Donate, sign petitions, and spread awareness. Donate your money to the local organizations currently on the front line fighting for @blacklivesmatterdc, @minnesotafreedomfund. Sign the petition for justice for Breonna Taylor. Vote in upcoming local and national elections – this is the change to vote out officials who don’t support black lives and vote in the people that do. Get your local CrossFit box involved and encourage them to complete “Big Floyd” to raise awareness for black lives.
Big Floyd
800 meter Run
25 Deadlifts (135/95 lb)
25 Burpees
800 meter Run
25 Squat Cleans (135/95 lb)
25 Burpees
800 meter Run
25 Push Presses (135/95 lb)
25 Burpees
800 meter Run
25 Clusters (135/95 lb)
25 Burpees
800 meter Run
* With a running clock, as fast as possible perform the prescribed work in the order written.
Cash In – Do your own research. Read anti-racist articles and educate yourself. I recommend the following Instagram pages: @Rachel.Cargle, @ckyourprivilege, @nowhitesaviors, and @decolonizing_fitness
Cash Out – Donate, sign petitions, and spread awareness. Donate your money to the local organizations currently on the front line fighting for @blacklivesmatterdc, @minnesotafreedomfund. Sign the petition for justice for Breonna Taylor. Vote in upcoming local and national elections – this is the change to vote out officials who don’t support black lives and vote in the people that do. Get your local CrossFit box involved and encourage them to complete “Big Floyd” to raise awareness for black lives.
Live WOD! 10:00am
Special Event
Sunday At-Home WOD
Run 3 Miles
100 Push-ups
200 Lunges
Check In Reminder
Gym Warm Up
4 Rounds:
10 Pike Push-ups
10 Good Mornings
10 Sit-ups
10 Air Squats
Important – Check In & Read Temporary Rules
See this email for information on checking in: https://mailchi.mp/cea24a511800/cfcf-checkin
Per Jefferson County early opening stipulations, there are different rules & class flow. Please read this email before coming to class: https://mailchi.mp/8d739bd505b4/cfcf-opening-logistics
If you have any questions or issues checking in, text or call Coach Shaun directly: 720-551-6779