There will be no 7 PM class tonight, April 19th.
The winners of the Nutrition Challenge &
Coaches will be attending the Islanders game.
Sorry for any inconvenience.
Thank you,
CrossFit 516
With Memorial Day MURPH right around the corner we want to make sure everyone is as prepared as possible.
We will be holding two pull up clinics between now and Memorial Day.
The first one is this Sunday at 10am and will
run for 90 minutes.
If you would like to attend, please RSVP on the sign up sheet in the lobby. There is a cap on the workshop so get signed up quick.
SEE YOU THERE!
Tuesday:
A.
4 Rounds:
12 supinated barbell rows
12 Barbell curls
12 Push ups
B.
For time:
200m row
4 Single arm devils presses
200m row
6 Single arm devils presses
200m row
8 Single arm devils presses
200m row
10 Single arm devils presses
200m row
12 Single arm devils presses
200m row
14 Single arm devils presses
200m row
16 Single arm devils presses
200m row
18 Single arm devils presses
200m row
20 Single arm devils presses
Wednesday:
A.
22 Minute AMRAP:
4 HSPU
6 TTB
8 S2OH (95/65) *1 sec pause
10 Front rack in pace forward lunges
Thursday:
A.
Alternating TABATA:
8 Rounds rounds of:
20 seconds max Push ups
10 second rest
20 seconds max up V ups
B.
15 Minute AMRAP:
15/10 Calories
10 Burppes
1 Squat clean (205/135)
Friday:
A.
Deadlift: (pronated grip)
3x3 @ 70% of 1RM
2x6 @ 65% of 1RM
B.
For time
30 power cleans (155/105)
Rest 4 minutes then,
4 Minute AMRAP:
3 Bar facing burpees
6 shoulder to over heed (135/95)