Hey fam! It’s official. We have some new faces joining the 516 Tribe. Many of you who were at our Saturday classes met some of our new friends.
For those who weren’t there, you will be seeing some new faces in class, and I know you will all welcome them with open arms.
Also, our 5am class starts tomorrow!
Lastly, I want to say thank you all again for all that CrossFit 516 has been and is to come. This gym is only as successful as it is and has the reputation it does because of you.
Please take into consideration how they feel walking into a new and unknown environment. It is OUR job to welcome them. I encourage all of us to make the first move in introducing yourselves to them in class and not the other way around.
So if you see a new face, make the first move- say hi!
Reminder, it is also important that everyone registers for class on the app prior to attending classes , especially moving forward. Thank you and see you soon!!
Holiday schedule:
Monday: regular hours
Tuesday: 8am & 9am. (July 4th)
Wed-Sun: Regular hours
*Regular hours now include our 5am class.
MONDAY:
A.
“The Chief”
5 Rounds: 3 minutes on, 1 minute off
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats
Pick up each set where you left off .
TUESDAY:
July 4th workout!
See you there to find out…
WEDNESDAY:
A.
3 Rounds for time:
400m run
15 Box Jump Overs
15 Front Squats (165/115)
THURSDAY:
A.
“516 Drop set”
3 sets:
Single arm B.O.R
15/15/15
(Heaviest to lightest)
*45 reps each arm, 90 reps = 1 set
B.
E3MOM x 5
20 seconds bike sprint
FRIDAY:
A.
Weighted dip
6x3 @ 50% of 1RM
B.
"Stacy's mom"
4 Rounds for time:
30 Double unders
15 Pull ups
15 Overhead squats (95/65)