Remember to check instagram for the announcement of CrossFit 516’s February Committed Club Champs!!
Are you in the running? If so, good luck!
Don’t think you pulled it off? Don’t worry. This months a bit longer, make your move!
Remember everyone,
our 28-DAY NUTRITION CHALLENGE starts next Monday. All names need to be in by March 5th (Saturday).
All payments will be done through ZenPlanner. (If you would like to use another method please see a coach before Saturday.
With team captains, wild cards and prizes on the line the team spirit is already getting sassy in the lobby and we don’t even have official teams yet!
Oh and if you weren’t going to come in today, but you’re now seeing this email and thinking…”is this a sign”? You would be absolutely correct.
So dust those nanos off and back a bag!
NOW FOR TUESDAY’S INCREDIBLE WORKOUT.
TUESDAY:
A)
10 Minute AMRAP:
10 Push ups
10 Wall balls (heavy)
10 Double unders
B)
3 Rounds:
10/10 Bulgarian lunges
6 Heavy deadlifts
WEDNESDAY:
A)
3 Rounds:
12 TTB
50ft Bear crawl
50ft Samson stretch
B)
5 Rounds for time:
20/16 Cal row
15 Pull ups
10 Burpees
THURSDAY:
A)
3 Rounds: (2 min rest btw rounds)
12 Heavy Bench presses
12 Floor presses
24 Wall balls
B)
4 Rounds for time:
30 Sit ups
20 Air squats
10 Box jumps
FRIDAY:
A)
Build your a heavy complex:
Power clean + hang power clean + full squat clean
B)
5 Rounds for time:
12/8 cal bike
9 Burpee over bar
6 Squat cleans (135/95)