Friday 6.19.2020




Six rounds for time of:
6 Single Arm Dumbbell Thrusters (each arm — 50/35 lb)
19 Calorie Row

Time cap: 19 minutes


This workout is to commemorate Juneteenth (June 19th), a celebration of the day when federal orders were read in Galveston, Texas, in 1865 (over two and a half years after the Emancipation Proclamation ended slavery) stating that all enslaved people were free. Also called Freedom Day, Juneteenth is widely recognized in the United States as the official end of enslavement.

We’ve done workouts to commemorate many other holidays over the years, as well as workouts to honor those that have lost their lives in service of our country (known in CrossFit as “Hero WODs”).  Today, we are recognizing a day in our nation’s history that is  just as significant, and just as much a cause for celebration, as some of the days that we may have off from work or school.  Who are the “Heros” we honor? Not only the people whose labor literally built much of this country (especially Rhode Island), but all of the men, women, and children of color that live in the not-so-distant shadow of this chapter of history, one whose legacy remains, and is still playing out to this day.

Commemorative or Hero Workouts are generally predicated on us willingly making ourselves uncomfortable, in order to experience even a fraction of what was felt by the person or people that they honor.  In this instance, we hope that the willingness for discomfort will extend for many of us to more than a workout — to our conversations, our self-reflection, and our ability to work toward positive change in our world.


*Below is an alternate version of today’s workout that can be completed without a rower*
For time:
1865 Meter Run (use MapMyRun to find this, or perform on a track)
followed by…
Six rounds of:
6 Burpees Over the Dumbbell
19 Goblet Reverse Lunges


Every minute, on the minute, for 30 minutes (10 rounds):
Minute 1 — 30 Second Row
Minute 2 — 30 Second Bike
Minute 3 — 30 Second Ski or Run

*Your goal is to maintain consistent output for all 10 sets. Start out @80-85% perceived effort, and focus on recovering effectively during your rest periods.


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