This years 516 holiday party is December 8th. The cost is $50 per person, please do you best to get pay sooner than later so we can get an accurate head count. Thank you!
Today is day 2 week 2 of our 6 week wall ball challenge
30 Unbroken wall balls
A)
Complete 4 rounds within 30 minutes
15/8 Cal bike
15 GHD sit ups
7 OHS (135/95)
*you have the option of going FAST and taking longer rest OR going a bit slower and taking less rest btw rounds.
*Enjoy!
This years 516 holiday party is December 8th. The cost is $50 per person, please do you best to get pay sooner than later so we can get an accurate head count. Thank you!
Today is day 1 week 12 of our 6 week wall ball challenge
30 Unbroken wall balls
A)
4 Rounds for times: (2 minute recover btw rounds)
750m row
2 Rounds of:
12 SDHP (95/65)
12 TTB
Normal schedule Today and Saturday…NO open gym this Sunday
Today is day 5 week 1 of our 6 week wall ball challenge
25 Unbroken wall balls
A)
12 Minute EMOM:
1) 10 HSPU
2) 20 GHD sit ups
3) 10 Toes through rings
B)
For time:
75 Power snatches (75/55)
*at the top of each minute complete 5 Thrusters
Today’s schedule:
7:30am and 8:30am classes ONLY. Do your best to sneak out and make it…you wont want to miss it!
Also, please remember to sign up and pay for the holiday party so we can get an accurate head count.
Today is day 4 week 1 of our 6 week wall ball challenge
25 Unbroken wall balls
A)
You’ll have to come in to find out…but drink some water once you get this email.
(don’t worry…we are not running)
Thanksgiving schedule:
7:30am and 8:30am classes ONLY. Do your best to sneak out and make it…you wont want to miss it!
Also, please remember to sign up and pay for the holiday party so we can get an accurate head count.
Today is day 3 week 1 of our 6 week wall ball challenge
25 Unbroken wall balls
A)
3 sets: (90sec rest btw sets)
10 Single leg dead lifts (10 each leg) *leg on bench
20 Alt back rack in place reverse lunges (heavy)
B)
3 Rounds for time: (12 minute cap)
30 KB swings (55/35)
20 Pull ups
10 Thrusters (115/75)
Hey everybody. Please remember to sign up and pay for the holiday party so we can get an accurate head count.
Today is day 1 week 1 of our 6 week wall ball challenge
25 Unbroken wall balls
A)
For time:
50/35 Cal bike
40 Burpees
6 minute recovery then…repeat!
Hey everybody. Please remember to sign up and pay for the holiday party so we can get an accurate head count.
Today is day 1 week 1 of our 6 week wall ball challenge
25 Unbroken wall balls
A)
"Kaizen"
For time:
1000m row
5-4-3-2-1 of:
Power clean (185/125)
Lateral burpee over bar
7 minute recovery…and repeat
*Score both rounds separately
TONIGHT is movie night! If you are free, come by at 7:30pm.
Also, NEXT MONTH (December 8th) is our 9th annual Holiday party. We would love to see as many of you as possible.
A)
3 rounds:
10 Single arm KB thrusters (5 ea. side)
10 Single arm deadlift (5 ea. side)
10 sec supinated girp hang
16 Single arm walking lunges w/ DBs
10 Perfect push ups w/ one second pause at the top of each rep
B)
“Death by 25ft shuttle sprint”
With a continuously running clock do one 25ft shuttle sprint (one way) the first minute, two 25ft shuttle sprints (there and back) the second minute, three 25ft shuttle sprints the third minute… continuing as long as you are able.
REMINDER:
This Friday is movie night. If you are free, come by at 7:30pm.
Also, NEXT MONTH (December 8th) is our 9th annual Holiday party. We would love to see as many of you as possible.
A)
Complete 1 round every 4 minutes for 20 minutes (5 rounds)
20/15 Calorie row
10 Hang power cleans (165/110)
12 Box jump overs (24/20)
REMINDER:
This Friday is movie night. If you are free, come by at 7:30pm.
Also, NEXT MONTH (December 8th) is our 9th annual Holiday party. We would love to see as many of you as possible.
A)
Bench press:
6-4-2-2
rest 2 minutes between sets
B)
6 sets: (1 minute recovery btw)
5 Burpees
7/4 Cal bike
10 KB swings (70/55)
REMINDER:
This Friday is movie night. If you are free, come by at 7:30pm.
Also, NEXT MONTH (December 8th) is our 9th annual Holiday party. We would love to see as many of you as possible.
A)
4 Rounds:
25ft Samson stretch
5 single arm up right rows (heavier)
20 Double unders
20 sec Handstand hold OR 25-50ft HS walk
B)
10 Minute AMRAP:
12/10 Calorie row
8 Burpees
REMINDER:
This Friday is movie night. If you are free, come by at 7:30pm.
Also, NEXT MONTH (December 8th) is our 9th annual Holiday party. We would love to see as many of you as possible.
A)
EMOM for 12 minutes:
1) 1-2 Rope climbs
2) 12/9 Calories on Assault bike
3) 18 Russian KB swings (heavy)
B)
For time:
1 Mile run
35 Dead lifts (135/95)
35 Wall balls (20/14)
35 Pull ups
HOLIDAY SEASON IS HERE!
This year is CrossFit 516’s 9th annual Holiday party.
Date: December 8th
Time: 7pm-12:00am
Address: Altheirense cultural center, 290 Willis Ave, Mineola
Cost: $50.00 per person
We would love to have as many people as possible, Family and friends are all welcome. We hope to see everyone there!
A)
Back squat:
Build to a 5RM
B)
12 minute AMRAP:
6 Box jumps (24/20)
3 Squat clean thrusters (155/105) *1 sec PAUSE AT THE TOP OF EACH REP!!!!!!
OVERFLOW:
3 Rounds for time:
30 Bar facing burpees
20 Hang power snatches (95/65)
10 Muscle ups…(no more than 2 sets, so if you have to come down more than twice start your next round)
HOLIDAY SEASON IS HERE!
This year is CrossFit 516’s 9th annual Holiday party.
Date: December 8th
Time: 7pm-12:00am
Address: Altheirense cultural center, 290 Willis Ave, Mineola
Cost: $50.00 per person
We would love to have as many people as possible, Family and friends are all welcome. We hope to see everyone there!
A)
1 Mile run @ 80% effort
B)
4 Sets:
1 Minute max SOH (135/95)
1 Minute max hang power cleans (same bar)
2 minutes rest btw sets
HOLIDAY SEASON IS HERE!
This year is CrossFit 516’s 9th annual Holiday party.
Date: December 8th
Open bar and food: 7pm-10:00pm
Address: Altheirense cultural center, 290 Willis Ave, Mineola
Cost: $50.00 per person
We would love to have as many people as possible, Family and friends are all welcome. We hope to see everyone there!
Now for todays workout…AS WELL AS OVERFLOW!…yes, its back!
A)
Bench press 8-6-4-2
rest 2-3 minutes between sets
B)
6 Rounds for total burpees:
In 40 seconds row 100m with the remaining time complete as many burpees as possible
Rest 2:20 seconds between rounds
*This workout is an all out effort. Transition is key in this workout, rolling right off the rower into the burpees. ENJOY!
OVERFLOW:
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.
Note rounds and reps for both sets separately.
HOLIDAY SEASON IS HERE!
This year is CrossFit 516’s 9th annual Holiday party.
Date: December 8th
Time: 7pm-12:00am
Address: Altheirense cultural center, 290 Willis Ave, Mineola
Cost: $50.00 per person
We would love to have as many people as possible, Family and friends are all welcome. We hope to see everyone there!
Now for todays workout…AS WELL AS OVERFLOW!…yes, its back!
A)
3 Rounds for max reps:
2 minutes max box jump overs (24/20)
2 minutes rest
2 minutes max sit ups
2 minutes rest
2 minutes max calories on assault bike
2 minutes rest
OVERFLOW: To be done after class (on the side)
Every 6 minutes, for 24 minutes (4 sets) of:
400m run
10 Alternating One-Arm DB Snatch (70/50 lbs)
20/15 Ring Dips
400m run
A)
EMOM for 8 minutes:
2 rounds of:
1 Squat clean (185/125)
2 Burpees over bar
B)
5 minute AMRAP:
Climb the ladder as high as possible
3 Over head squats (95/65)
3 Pull ups
6 Over head squats
6 Pull ups
9
9
and so on...
Rest 5 minutes repeat
*Start over for the second set, TRY TO BEAT IT!!
A)
3 sets: (2-3 minute recovery btw sets)
12 Back rack in place reverse lunges (heavy as possible)
B)
For time:
40 GHD sit ups
then,
10-9-8-7-6-5-4-3-2-1
SDHP (95/65)
OHS (95/65)
Then,
100 Double unders
*you only do the GHD sit ups and double unders once.
Attention all members:
As a reminder, all 516 members are entitled the following:
1. One FREE 1 on 1 Active Life Movement Assessment.
*This movement Assessment is a great way to get a better understanding of how your individual body functions and how to better modify and help prevent injury.
2. One FREE 1 on 1 Personal Training Session.
*This is your opportunity to do one of three things. You can work with a specific coach on some technique or skill you’re looking to improve. You can take this time to talk with a coach one on one with some maybe longer term goals and how to achieve them. Or if you’re just looking to get your butt kicked with some additional volume with the guidance of a specific coach then that’s an option too!
So stop by the front desk or grab a coach to schedule your sessions!
3. One FREE Float at Hope Floats.
*Hope Floats is a float tank - a sensory deprivation tank located on 52 Hillside Avenue, Williston Park (next to Peter Andrews).
Tank float therapy is proven to:
* Relieve stress, anxiety and depression
* Reduce chronic fatigue caused by insomnia
* Stimulate creativity
* Accelerate mental clarity and learning
* Deepen meditation practices
* Soothe chronic pain from arthritis, fibromyalgia, back and neck pain, inflammation and tendonitis
* Improve athletic performance
* Decrease muscular tension caused by daily stresses and prolonged sitting
* Improve circulation and reduce blood pressure
* Accelerate healing
* Strengthen the immune system
*Please see any of our staff to collect your FREE float pass. All you have to do is bring is to your first float for a FREE session.
NOW FOR THE WORKOUT:
A)
Bench press
10-8-6-4
rest 2-3 minutes between sets
B)
For time:
750m row
5-4-3-2-1
Dead lift (315/225)
Wall Climbs
3 minute recovery then,
3 Minutes max burpees
A)
“The Roselle Street Massacre”
With a continual running clock, complete the following every 10 minutes:
“Fredy”
6 Rounds for time:
6 Squat clean thrusters (95/65)
6 Burpees over bar
When the clock hits 10:00 complete:
“Jason”
5 Rounds for time:
12 Pull ups
12 Wall balls (Heavy)
When the clock hits 20:00 complete:
“Michael”
4 Rounds for time:
18 Push ups
18 Front squats (95/65)
*Score ALL three workouts separately.