PG Crossfit – CrossFit Hangouts

Join us at 7 AM (outdoors), 8 AM (google hangouts), 4:45 PM (google hangouts), 5:45 PM (outdoors), and 5:45 PM (google hangouts) for the coached workout.
Please review the movements demonstration video on PGCF’s Athlete’s FB page.
Please also review the link to learn about Juneteenth and why we are honoring it.


Warm-up (No Measure)

10 minutes of stretching for athletes


3 Rounds

• 10 Muscle Clean and Press

• 25 High Knees

• 10 Revolving Down Dog
It’s been a long week of tough workouts. We’ll spend 10 minutes with active stretching before warming up for the workout.


Metcon (AMRAP – Rounds and Reps)

Buy in: 30 Clean and Jerks (135/95)(50/35)

All athletes must rest until the 5 minute mark

At 5 minutes, everyone will begin Part 2

14 minutes AMRAP

• 6 Push Ups

• 19 Shoulder to Overhead (135/95)(50/35)

• 18 Sit ups

• 65 Double Unders
The 30 clean and jerks represent the 30 month gap in between Lincoln’s proclamation and the enslaved people’s freedom. Abraham Lincoln issued the Emancipation Proclamation on January 1, 1893. This meant that there were 250,000 enslaved people in Texas were already free – but none of them were aware of it.

The rep scheme 6/9/18 and 65 represents the day June 19, 1865 when General Gordon Granger rode into Galveston, TX and announced enslaved people were free.

The 14 in the 14 minute AMRAP represents 2014, the year MD officially recognized June 19th as “Juneteenth National Freedom Day” The bill unanimously passed the state Senate and House, Governor O’Malley signed the bill on Thursday May 15, 2014 and it took effect on Sunday June 1, 2014.