Congratulations to Kayleigh and Gary for being this months committed club champs!!!
The CrossFit 516 Holiday Party is coming!
Date: December 16th
Location: The Alheirense Cultural Center
Cost: $45
*Dinner and open bar all night. We would love for you to bring your friends and loved ones.
MONDAY:
12 Minute EMOM
Odd: 15/10 Calories
Even: 5 TNG Power cleans (heavy)
When the clock hits 13:00 go right into,
3 Rounds for time:
20 Box jumps
20 Pull ups
TUESDAY:
A.
6 sets: (30 seconds rest btw sets)
8 Barbell RDLs (3 sec negative)
B.
5 sets: (30 seconds rest btw sets)
8 Bulgarian lunges (3 sec negative)
C.
1 set:
100 Banded curls
D.
6 sets: (30 seconds rest btw sets)
8 Lateral raises (3 sec negative)
WEDNESDAY:
A.
Use any machine:
4 rounds of:
45 sec on, 15 sec slow
4 rounds of:
30 sec on, 30 sec slow
4 rounds of:
20 sec on, 40 sec slow
B)
3 Rounds for time:
40 Sit ups
20 Push ups
20 Thrusters (45/35)
THURSDAY:
24 Minute EMOM:
1. 10 Burpees over bar
2. 15/10 Calories
3. 1 Squat snatch
FRIDAY:
A.
6 sets: (30 seconds rest btw sets)
8 Incline DB flys (3 sec negative)
B.
6 sets: (30 seconds rest btw sets)
8 Arnold press (3 sec negative)
C.
For time:
2 S2OH (115/75)
2 In place forward lunge (115/75)
4 S2OH
4 In place forward lunge
6
6
8
8
10
10
Finish with,
50 Calories any machine