Monday, JUNE 17, 2019

For the next 4 weeks we will be adding a “floater workout” each week. This will NOT be done during your class time, this is for you to do either before or after your class.

These floater workouts are not mandatory, these are simply for anyone looking to get some extra work in during the week.

Hope you enjoy

WORKOUT OF THE DAY:

A)

2 Sets:

6 Front rack kettlebell step ups SLOW&CONTROLLED

6 Eccentric pull ups SLOW&CONTROLLED

B)

Back squat: (2-3 min btw)

4x3 @ 33X1 TEMPO

*3 sec down, 3 sec HALT at the bottom, fast up, 1 sec pause at the top

C)

For time: (15 minute CAP)

10 Muscle ups OR 12 Bar muscle ups OR 30 Pull ups

20 Overhead squats (any weight you want)

30 Wall balls (any weight you want)

40 KB swings (any weight you want)

30 Wall balls

20 Overhead squats

10 Muscle ups OR 12 Bar muscle ups OR 30 Pull ups

This weeks Floater:

For time:

30-20-10

Sumo deadlift high pulls (95/65)

Push ups

V-ups

Thursday, JUNE 13, 2019

A)

3 Sets:

10 Single Arm Russian KB swings (10 ea. arm)

10 Thoracic Rotations

30 Mountain Climbers

B)

3 Sets: rest 2 minutes between amraps

5 minute AMRAPS

4 rounds:

6 hang power snatch

6 burpee over bar

WITH REMAINING TIME COMPLETE AS MANY TTB AS POSSIBLE

***THE SNATCHES INCREASE IN WEIGHT EACH AMRAP STARTING AT (95/65), (115/75), (135/95)***


Monday, June 10, 2019

Deadline for our NEW 4th of July gear is this Wednesday. Make sure you get your orders in!!

Here is the link for everyone to order:

https://forms.gle/6ocSze4TrNSGQuP29

WORKOUT OF THE DAY:

A)

2 Sets:

10 banded Shuffles in push up pos. (10 to the left, 10 to the right)

6 step ups ea. leg *SLOW&CONTROLLED* (not alternating)

B) Back squat: (2-3 min btw)

4x4 *heavier than last week


C)
"Uncle Ralph"
For time: (22 minute cap)
2 Mile run
30 Thrusters (95/65) *1 sec hold at the to of each rep
30 Lateral burpees over bar

FRIDAY, June 7, 2019

A)

3 sets:

5 Muscle ups OR 10-15 sec bottom dip hold OR 15 Perfect push ups

50ft Handstand walk OR 100ft bear crawl OR 10 Handstand push ups

30 Med ball twists (20/14)

For time:

5k run

*For anyone not able to run due to physical limitations, no problem, your modifications will be up and ready for you when you come in.

Thursday, JUNE 6, 2019

New swag coming soon!

4th of July gear is up for grabs. Here is the link for everyone to order your T-shirts:

https://forms.gle/6ocSze4TrNSGQuP29

WORKOUT OF THE DAY:

A)

4 sets:

100ft Single Arm Front Rack KB Walk (Heavy) (Switch hands every 50ft)

12 GHD Sit Ups

B)

5 minute AMRAP:

10 Toe to bar

10 DB snatch (50/35)

**REST 2 MINUTES**

5 minute AMRAP

15 Sit-ups

15 Burpees

**REST 2 MINUTES**

5 minute AMRAP

10 Toe to bar

10 DB snatch

Wednesday, June 5, 2019

New swag coming soon!

4th of July gear is up for grabs. Here is the link for everyone to order your T-shirts:

https://forms.gle/6ocSze4TrNSGQuP29

WORKOUT OF THE DAY:

A)

3 sets:

5-10 sec single arm hold on bar (ea. arm)

10-20 L sit tic tocks

10-15 Bounding box jumps (small box)

B)

3 sets: 2 minutes btw each set

In 5 minutes complete the following:

2 Rounds of:

10 KB Goblet Squats (50/35)

10 KBS w/ same weight

20 Double Unders

In remaining time, max calorie row.

*Your score is total calories

Tuesday, JUNE 4, 2019

Here we go!

It’s official, our summer cycle is here. This is a 12 week cycle broken up into three 4 week phases.

***Some things you’ll notice:

Squats are back!

We will be building your shoulder strength.

The warm ups are a big piece of this cycle.

The intervals will be a bit shorter than the previous cycle.

You will notice Metcon Monday’s...start your week with a bang!

Oh, and 5k Friday’s...?

So many people overestimate what can be done in a day but underestimate what can happen in months.

You have 12 weeks- 3 months to get the most you can out of this cycle.

What kind of effort are you going to put into the gym AND into your eating habits?

So I challenge you...take a picture!

Take a picture of yourself tonight and see what changes you can make over this cycle

Love you all and let’s make this summer a great one.

WORKOUT OF THE DAY:

A) 3 sets: (2min. rest b/w)

Arnold Press, 12 reps

Barbell Strict Press, 10 reps

*Pick weight that is difficult but UB

B) For Scores OR Times:

8 minute AMRAP:

75 burpee box jump (24/20)

8 minute AMRAP:

110/70 Cal bike

8 minute AMRAP:

45 Thrusters (135/95)

*If all reps are completed in the 8 minute time frame, your score is your time you finished. If you do not complete all the reps in the 8 minute time frame, your score is the reps you completed.

* There is only rest btw AMRAPs for the people who finish the reps under the 8 minutes

Monday, June 3, 2019

Here we go!

🔥🔥🔥

It’s official, our summer cycle starts tomorrow. This is a 12 week cycle broken up into three 4 week phases.

***Some things you’ll notice:

Squats are back!

We will be building your shoulder strength.

The warm ups are a big piece of this cycle.

The intervals will be a bit shorter than the previous cycle.

You will notice Metcon Monday’s...start your week with a bang!

Oh, and 5k Friday’s...?🤷🏼‍♂️😬

So many people overestimate what can be done in a day but underestimate what can happen in months.

You have 12 weeks- 3 months to get the most you can out of this cycle.

What kind of effort are you going to put into the gym AND into your eating habits?

So I challenge you...take a picture!

Take a picture of yourself tonight and see what changes you can make over this cycle

Love you all and let’s make this summer a great one.

WORKOUT OF THE DAY:

A)
2 Sets:

15 upright rows

12 Alt step ups

*Slow & Controlled*

B) Back squat: (2-3 min btw)

4x4

*Pick one weight for all 4 sets

C)

"Agatha"

For time: (15 minute CAP)

1 Mile run

40 Pull ups

20 Power cleans (165/110)

Friday, MAY 31, 2019

A)

For time:

5k run

*For anyone not able to run due to physical limitations, no problem, your modifications will be up and ready for you when you come in.

*This workout is tricky. In the past we would just write a different workout and when everyone came in for class it would be a surprise 5k. We did this because of the amount of people who would see a 5k and just not come in because of it.

But we would like you all to know, yes, tomorrow is a 3.1 mile run. So if your goal is to actually become fit and challenge yourself, see you tomorrow.

Wednesday, MAY 29, 2019

Summer is right around the corner!
☀️☀️☀️☀️
We are excited to announce that we will be offering a series of 2 week Training Camps starting on July 1, 2019.
⚽️🏀🏈⚾️🎾🏐
The Camp is open to everyone from Elementary, Middle School and High School.

Our Youth Strength & Conditioning Camp is designed to increase your child's overall strength, build their aerobic ability, agility, speed and power, while minimizing risk of injury.
Keeping your kids active throughout the summer will keep them motivated, as well as give them a head start on their Fall sports.

The details are as follows:
4 days per week:
Monday, Tuesday, Wednesday & Thursday, 10:30 AM-12:00 PM

Session 1: July 1 to July 11

Session 2: July 15 to July 25

Session 3: July 29 to August 8

Cost per 2 week session: $250 ($200 each for siblings)
To enroll, please email us at: info@crossfit516.com
Feel free to contact us if you have any questions

Now for todays workout:

A)

3 sets: (90 sec rest btw)

10 In place back rack reverse lunges (right)

10 In place back rack reverse lunges (left)

*Take bar from floor

*Complete 10 TTB during your 90 second rest period

B)

5 Rounds for time:

20 Wall balls (20/14)

10 Dead lifts (225/155)

Tuesday, May 28, 2019

Thank you all so much for taking time out of your Memorial Day to spend honoring the Men and Women who gave their lives for us to live in this amazing country. The energy was outstanding and it was because of each and every one of you.

Now all these means it we will have to some how find a way to top that for next year!

Quick announcement:

Next Monday is the start of our Summer Cycle. Which means that last week and this week have been transitional weeks to deload and make sure everyone is ready to start next Monday off strong.

The Summer Cycle is going to be 12 weeks long. Knowing this should help you in setting goals for anyone with any specific goals in mind. The timeline is set. All you need now is a plan of action!

Who do you want to be 12 weeks from now?

Now for todays workout:

A)

2 sets:

30 Second Handstand hold

30 Sec L sit

30 Sec wall sit

30 Sec max backwards single unders

B)

20 Minute AMRAP:

20 Box jumps (24/20)

20 Step ups (hands on head)

40 Sit ups

40 Med ball twist (20/14)

MURPH 2019

Today is Memorial Day. This means there is only one workout to do…MURPH!!

The Doors open at 8am and the workout starts at 9am. We will be starting the warm up at 8:40am so make sure you’re on time. Tim Gritzman and his company Natural Body are supplying pre workout and post workout recovery drinks for everyone! So take advantage of those supplements to optimize the day. (Thank you Tim!!)

The BBQ will be fired up by 9:30am so your food and drinks will be ready once your’e done.

ICE BATHS will also be ready once you are done…and if you are willing! So make sure you bring a towel if you want to hop in.

Also, friends and family are MORE THAN WELCOME to come and take part. We have an entire workout designed for first timers. We cant wait to meet your “other friends and family” :)

Side note:

Hydration doesn’t happen during the workout. It takes place way before hand. So make sure your are drinking a good amount of water once you see this email if at night (add some salt to it) so you are as optimized as possible for Monday! 🇺🇸🇺🇸🇺🇸🇺🇸

Fun facts:

1) 511 Tactical will be coming for anyone to try out some gear and support the cause.

2) Natural body inc will be there to supply all of us with pre and post workout recovery supplements.

3) Chris Mare will also be joining us to capture as many amazing moments as possible...SO LOOK PRETTY 🥰

4) Erica Scalavino is supplying ALLLL the ice for the ICE BATHS!…as well as bringing an awesome surprise!

WOD FOR MAY 24, 2019

MURPH reminder.

Next Monday (Memorial Day) is Murph. Every CrossFit on the planet is doing Murph that day and we would love for everyone to join us on our 9th annual Memorial Day Murph workout and BBQ.

The doors will open at 8am and we will be starting the workout at 9am. If you have any friends that workout and want to join us, or if you CrossFit and get this email, you are MORE THAN WELCOME! It is always a great time and we cant wait to take this workout on together. So make sure you hydrate the night before and come ready to give 100%.

Now for today’s workout.

A)

3 sets: *build as heavy as possible

8 hang power snatch

B)

For time: (25 min time cap)

100/80 cal bike

50 burpee over bar

25 hang squat snatch (135/95)

100/80 cal row

OVERFLOW:

A)

Dips: (exactly 90 seconds rest btw sets, no more than 90 seconds)

3x15

B)

For time:

200 Double unders

50 KB swings (55/35)

35 Thrusters (95/65)

20 HSPU

WOD FOR MAY 21, 2019

MURPH reminder.

Next Monday (Memorial Day) is Murph. Every CrossFit on the planet is doing Murph that day and we would love for everyone to join us on our 9th annual Memorial Day Murph workout and BBQ.

The doors will open at 8am and we will be starting the workout at 9am. If you have any friends that workout and want to join us, or if you CrossFit and get this email, you are MORE THAN WELCOME! It is always a great time and we cant wait to take this workout on together. So make sure you hydrate the night before and come ready to give 100%.

Now for today’s workout.

A)

For time: (10 minute CAP)

400m run (with med ball)

20 Dead lifts (135/95)

30 Pull ups

40 Med ball cleans (20/14)

100 Double unders

Rest 2 minutes then,

For time: (10 minute CAP)

100 Double unders

40 Med ball cleans (20/14)

30 Pull ups

20 Dead lifts (135/95)

400m run (with med ball)

OVERFLOW:

A)

DB Floor press: (exactly 90 seconds rest btw sets, no more than 90 seconds)

3x15

B)

7 sets: (3 minutes btw)

150ft Prowler push (heavy as possible)

WOD FOR MAY 20, 2019

MURPH reminder.

Next Monday (Memorial Day) is Murph. Every CrossFit on the planet is doing Murph that day and we would love for everyone to join us on our 9th annual Memorial Day Murph workout and BBQ.

The doors will open at 8am and we will be starting the workout at 9am. If you have any friends that workout and want to join us, or if you CrossFit and get this email, you are MORE THAN WELCOME! It is always a great time and we cant wait to take this workout on together. So make sure you hydrate the night before and come ready to give 100%.

Now for today’s workout.

A)

With a running clock:

In 5 Minutes complete:

40 Wall balls (20/14)

30 Power cleans (115/75)

In the remaining time, complete as many pull ups as possible

rest 2 minutes then,

In 5 Minutes complete:

50/35 Cal assault bike

In the remaining time, complete as many push ups as possible

*Every 10 push ups STOP and complete 3 box jumps

rest 2 minutes and repeat from the top

OVERFLOW:

A)

Strict press: (exactly 90 seconds rest btw sets, no more than 90 seconds)

3x15

B)

3 Rounds for times: (3 minute rest btw)

20 Cal row

7 Hang squat cleans (155/105)

7 Burpees over bar