Monday, 11/14/22

MONDAY:

A.

6 sets: (30 seconds rest btw sets)

8 Heel elevated goblet squats (3 sec negative)

B.

6 sets: (30 seconds rest btw sets)

8 Strict presses (3 sec negative)

C.

5 sets: (30 seconds rest btw sets)

8 Bulgarian lunges (3 sec negative)

E.

5 sets: (30 seconds rest btw sets)

8 Lateral raises (3 sec negative)

TUESDAY:

A.

15-10-15

Push up (3 sec negative)

30-20-10

Banded tricep extensions (3 sec negative)

B.

5 sets: (30 seconds rest btw sets)

8 Hang squat cleans

C.

5 sets: (30 seconds rest btw sets)

8/8 DB bent over rows (3 sec negative)

D.

1 set:

100 Banded up right rows

WEDNESDAY: Conditioning

A.
Use any machine:
3 minutes on, 1 minute off

2 Rounds of:

2 minutes on, 1 minute off

B)

4 Rounds for time:

25 Box jumps

20 Wall balls

15 Pull ups

THURSDAY:

EMOM for 20 minutes:

Odd minute: 15/10 Calories

Even minute: 2 Burpees (increase by 2 burpees each round until failure to complete the minute or complete full 20 minutes.)

FRIDAY:

A.

6 sets: (30 seconds rest btw sets)

8 Incline DB Bench press (3 sec negative)

B.

6 sets: (30 seconds rest btw sets)

8 Reverse flys (3 sec negative)

C.

15 Minute AMRAP:

20 Wall balls

10 Devil’s presses

Monday, 11/7/22

A reminder,

please make sure you are inside the gym, ready to go at the start of each class. Most people never have an actual reason for being late, usually it’s simply a lack of prioritizing your time.

You owe it to yourself to schedule your time and make the most out of being here!

So let’s crush this week!!!

MONDAY: Tighten & Tone

A.

6 sets: (30 seconds rest btw sets)

8 Stiff leg dead lifts (3 sec negative)

B.

6 sets: (30 seconds rest btw sets)

16 Weighted in place reverse lunges (DB in each hand)

C.

For quality:

100 Tricep extensions

*Every time you stop or break, complete 5 Push ups (3 sec negative)

TUESDAY: Lean Cuisine

A.

30-20-10

Sit up

Med ball twist

B.

5 sets: (30 seconds rest btw sets)

8 Hang muscle cleans

C.

5 sets: (30 seconds rest btw sets)

8 Barbell curl (3 sec negative)

D.

5 sets: (30 seconds rest btw sets)

8 Supinated BB rows (3 sec negative)

WEDNESDAY: Butts & Guts

A.
Use any machine:

2 Rounds:

1:30 on, :30 slow

2 Rounds:

:60 on, :30 slow

5 Rounds:

:20 on, :20 slow

B)

2 Rounds for time:

50 Box jumps

40 Wall balls

30 Pull ups

THURSDAY: The Magic Sauce

For time:

2000/1850m row

15 Squat cleans (165/115)

30 Burpees over bar

FRIDAY: Freaky Friday

A.

6 sets: (30 seconds rest btw sets)

8 Bent over reverse flys (3 sec negative)

B.

6 sets: (30 seconds rest btw sets)

8 Arnold press (3 sec negative)

C.

2 minutes on, 1 minute off:
12 Toes to bar
10/7 Calories
Max S2OH in remaining time (95/65) *1 sec pause
Workout ends when you complete 75 S2OH

Monday, 10/31/22

MONDAY: Tighten & Tone

A.

6 sets: (30 seconds rest btw sets)

16 Weighted in place reverse lunges (DB in each hand)

B.

6 sets: (30 seconds rest btw sets)

8 Front squats (3 sec negative)

C.

6 sets: (30 seconds rest btw sets)

8 Barbell bench press (3 sec negative)

D.

6 sets: (30 seconds rest btw sets)

8 Lateral raises (3 sec negative)

TUESDAY: Lean Cuisine

A.

3 sets: (30 seconds rest btw sets)

30 Unbroken wall balls

B.

6 sets: (30 seconds rest btw sets)

8 Power cleans @ 50-60% of 1RM

C.

5 sets: (30 seconds rest btw sets)

8 Barbell curl (3 sec negative)

D.

1 set:

100 Tricep extensions

E.

4 sets: (30 seconds rest btw sets)

8 Seated shoulder press

WEDNESDAY: Butts & Guts

A.
Use any machine:

5 Rounds:

1:30 on, :30 sec slow

B)

12 Minute AMRAP:

10 Pull ups

10 SDHP

10 Burpees

THURSDAY: The Magic Sauce

“The Chief”

5 Rounds:

3 Minutes on, 1 minute off:

3 Power Cleans

6 Push-Ups

9 Air Squats

**Pick up each set where you left off when the last ended.

FRIDAY: Freaky Friday

A.

6 sets: (30 seconds rest btw sets)

8 Bent over reverse flys (3 sec negative)

B.

6 sets: (30 seconds rest btw sets)

8 Arnold press (3 sec negative)

C.

4 Rounds for time:

24 Sit ups

12 Toes to bar

200m run

Monday, 10/24/22

Hey guys! Reminger that Barbells for boobs is this coming sunday.

This is not a strictly CrossFit event. Our mission is to have as many of your friends and loved ones as we can, feeding our fundraising abilities as well as coming together for a cause, while getting a little sweaty in the process!

Time: 9am, Sunday Oct 30

Here is the link to CrossFit 516’s team page.

Team CF516 BB4Bs

Get ready to wear some pink!

If you haven’t already, we have our limited edition PINK CF516 shirts for the event that can be found in the lobby.

As any coach to help grab your size.

Now for this weeks workouts…Enjoy!!

MONDAY: Build (heavier than last week)

A.

6 sets: (30 seconds rest btw sets)

8 Barbell RDLs (3 sec negative)

B.

6 sets: (30 seconds rest btw sets)

8 DB Bench press (3 sec negative)

C.

6 sets: (30 seconds rest btw sets)

8 Lateral raises (3 sec negative)

D.

5 sets: (30 seconds rest btw sets)

8 Bulgarian lunges (3 sec negative)

TUESDAY: Build (heavier than last week

A.

6 sets: (30 seconds rest btw sets)

8 Back squats (3 sec negative)

B.

6 sets: (30 seconds rest btw sets)

8 Power cleans @ 50-60% of 1RM

C.

5 sets: (30 seconds rest btw sets)

8 Barbell bent over rows (3 sec negative)

D.

1 set:

100 Banded curls

E.

4 sets: (30 seconds rest btw sets)

8 Weighted step ups (3 sec negative)

WEDNESDAY: Conditioning

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:

20 Push ups

20 Pull ups

20 KB swing

THURSDAY:

5 Minute AMRAP:

15 Sit ups

5 Burpee box jump

rest 2 minutes

5 Minute AMRAP:

15 Wall balls

5 Hang power cleans (165/115)

rest 2 minutes

5 Minute AMRAP:

15 Calories

5 Front squats (w/ HPC weight)

FRIDAY:

A.

6 sets: (30 seconds rest btw sets)

8 Incline DB Bench press (3 sec negative)

B.

6 sets: (30 seconds rest btw sets)

8 Arnold press (3 sec negative)

C.

6 Rounds for time:

200m run

10 S2OH (115/75) *1 sec pause

Monday, 10/17/22

Volunteers needed!

Hey everyone, the New Hyde Park/Mineola running club has there annual 8K race on Sunday, October 23rd. As so many of us take part in their Tuesday night track workouts we would love to extend our hand and help out on race day.

We need volunteers for race day, so if you have no interest in running 8K :-) we would love to have you help where ever you can.

If you are available that Sunday and would like to give a helping hand please leave your information at the front desk.

Thanks so much!

_________________________

Barbells for boobs is also coming up and we are so excited.

If you haven’t already, we have our limited edition PINK CF516 shirts for the event that can be found in the lobby.

Any coach can help get you your size.

Please join our team and donate online! Barbells for boobs LINK

Now for this weeks workouts…Enjoy!!

MONDAY: Build

A.

6 sets: (30 seconds rest btw sets)

8 Barbell RDLs (3 sec negative)

B.

6 sets: (30 seconds rest btw sets)

8 DB Bench press (3 sec negative)

C.

5 sets: (30 seconds rest btw sets)

8 Bulgarian lunges (3 sec negative)

D.

5 sets: (30 seconds rest btw sets)

8 Strict presses (3 sec negative)

E.

5 sets: (30 seconds rest btw sets)

8 Lateral raises (3 sec negative)

TUESDAY: Build

A.

6 sets: (30 seconds rest btw sets)

8 Back squats (3 sec negative)

B.

5 sets: (30 seconds rest btw sets)

8 Power cleans @ 50-60% of 1RM

C.

5 sets: (30 seconds rest btw sets)

8 DB bent over rows (3 sec negative)

D.

1 set:

100 Banded curls

E.

4 sets: (30 seconds rest btw sets)

8 Weighted step ups (3 sec negative)

WEDNESDAY: Conditioning

A.
Use any machine:
2 minutes on, then,
3 rounds of:
20 sec on, 40 sec off
4 rounds of:
30 sec on, 30 sec off
4 rounds of:
45 sec on, 15 sec off

B)

3 Rounds:
2 minutes on, 1 minute off:

Climb the ladder *Complete 2 burpees over bar btw each new number

1 Hang power clean (135/95)

1 Thruster

2 Hang power clean

2 Thruster

and so on…

*Start each new round where you left off

THURSDAY:

For time:

15 Burpee box jump overs

30 DB snatches

45 Calories

60 Wall balls

75 Sit ups

FRIDAY:

A.

6 sets: (30 seconds rest btw sets)

8 Incline DB Bench press (3 sec negative)

B.

6 sets: (30 seconds rest btw sets)

8 Arnold press (3 sec negative)

C.

3 Rounds for time:

15/10 Calories

20 Pull ups

Barbells For Boobs is BACK!

We are excited to announce this years Barbells for boobs fundraiser at CrossFit 516!

Our goal is to raise as much money as we can for this incredible organization. We have done more than 8 annual BB4Bs events and we hope you will all join us October 30th!

This is not a strictly CrossFit event. Our mission is to have as many of your friends and loved ones as we can, feeding our fundraising abilities as well as coming together for a cause, while getting a little sweaty in the process!

More details coming soon.

Here is the link to CrossFit 516’s team page.

Team CF516 BB4Bs

Get ready to wear some pink!

Monday, 10/10/22

MONDAY:

A)
2 sets:
30 sec L sit
2-6 Muscle ups OR 7 Strict pull ups (2 sec hold at top)
10 Heel elevated Goblet squats (w/ KB)

B.
For quality:

10-9-8-7-6-5-4-3-2-1 of:

Barbell bench over row

Narrow grip push up

C.
3 sets: (60 sec rest btw sets, NO MORE)
12 Bent over reverse flys
12 DB Lateral raises (slow and controlled)

D.
E2MOM x 3

20 Strict (unbroken) chin ups *Use band

TUESDAY:

A.
2 sets:
100ft Walking lunges (holding med ball)
10 Ab rollers
20 second overhead DB hold

B.
For time:
30 Clean and jerks (135/95)
rest 2 minutes
30 Thrusters (95/65)

rest 2 minutes

30/20 Calories (all out)

WEDNESDAY:

A.
Use any machine:
2 minutes on, then,
3 rounds of:
20 sec on, 40 sec off
3 rounds of:
30 sec on, 30 sec off
4 rounds of:
45 sec on, 15 sec off

B)

3 Rounds:
2 minutes on, 1 minute off:

Climb the ladder *Complete 2 burpees over bar btw each new set

1 Squat clean (135)

1 S2OH

2 Squat cleans

2 S2OH

and so on…

THURSDAY: (yes, same as last week…be there!)

A.
3 sets: (90 sec btw sets)
12 Flat bench (2 sec down)
16 Inc DB bench press (2 sec down)

B.
2 sets: (60 sec btw sets)
12 DB Skull crushers (2 sec down)
12 Arnold presses (2 sec down)

C.
20 Push ups every minute for 3 minutes

FRIDAY:

A.
3 Rounds:
30 Plank jacks
30 Banded good mornings
10/10 Heavy DB strict press
*30 seconds rest after each round

B.

For total time:
75/60 Calories

right into,
5 Rounds:

15 Pull ups

15 KB swings

Monday, 10/3/22

MONDAY:

A)
2 sets:
30 sec L sit
2-6 Muscle ups OR 7 Strict pull ups (2 sec hold at top)
15 Heel elevated Goblet squats

B.
3 sets: (60 sec rest btw sets, NO MORE)
12 Barbell bent over row
Single arm DB row (8 reps each arm)

C.
3 sets: (60 sec rest btw sets, NO MORE)
12 Bent over reverse flys
12 DB Lateral raises (slow and controlled)

D.
20 Push ups every minute for 3 minutes

TUESDAY:

A.
2 sets:
100ft Walking lunges
20 Super mans
20 second overhead DB hold

B.
For time:
15 Thrusters (135/95)
rest 3 minutes
30 Thrusters (95/65)

WEDNESDAY:

A.
Use any machine:
1 minute on, 1 minute off
3 rounds of:
45 sec on, 15 sec off
3 rounds of:
30 sec on, 30 sec off
2 rounds of:
20 sec on, 40 sec off

B)
2 Rounds for time:
50 Sit ups
20 Burpees
rest 2 minutes
40/30 Calories
rest 2 minutes
2 rounds of:
50 Med ball twists
20 KB swings

THURSDAY:

A.
3 sets: (90 sec btw sets)
12 Flat bench (2 sec down)
16 Inc DB bench press (2 sec down)

B.
2 sets: (60 sec btw sets)
12 DB Skull crushers (2 sec down)
12 Arnold presses (2 sec down)

C.
20 Push ups every minute for 3 minutes

FRIDAY:

A.
3 Rounds:
30 Plank jacks
20 Jumping lunges
10 Heavy push presses
*45 seconds rest after each round

B.

For total time:
Start with 50/40 Calories

then,
5 Rounds:

5 Hang power cleans(165/115)
8 Box jump overs (24/20)

finish with 50/40 Calories

Monday, 9/26/22

Hey everyone! First I would like to thank everybody for making an effort to getting to class on time last week. Having said that, there were still some exceptions.

Please do your best to carve the appropriate amount of time out of your day to make classes on time so that YOU get the most out of this experience.

Thank you guys, please know this is only out of love…but get your asses here on time!

MONDAY:

A)
2 sets:
30 sec L sit
2-6 Muscle ups OR 7 Strict pull ups (2 sec hold at top)
15 Heel elevated Pistols Goblet squats

B.
3 sets: (60 sec rest btw sets, NO MORE)
12 Barbell bent over row
Single arm DB row (8 reps each arm)

C.
2 sets: (60 sec rest btw sets, NO MORE)
12 Barbell wide grip upright row
12 DB Lateral raises (slow and controlled)

D.
20 Push ups every minute for 3 minutes

TUESDAY:

A.
2 sets:
100ft Walking lunges
20 Super mans
20 second overhead DB hold

B.
For time:
30 Clean and jerks (135/95)
rest 3 minutes
30 Clean and jerks (135/95)

WEDNESDAY:

A.
Use any machine:
1 minute on, 1 minute off
3 rounds of:
45 sec on, 15 sec off
3 rounds of:
30 sec on, 30 sec off
2 rounds of:
20 sec on, 40 sec off

B)
2 Rounds for time:
50 Sit ups
20 Burpees
rest 2 minutes
20 Hang squat clean thrusters (115/75)
rest 2 minutes
2 rounds of:
50 Med ball twists
20 KB swings

THURSDAY:

A.
3 sets: (90 sec btw sets)
12 Flat bench (2 sec down)
16 Inc DB bench press (2 sec down)

B.
2 sets: (60 sec btw sets)
12 DB Skull crushers (2 sec down)
12 Arnold presses (2 sec down)

FRIDAY:

A.
3 Rounds:
30 Plank jacks
20 Jumping lunges
10 Heavy push presses
*60 seconds rest after each round

B.

E4MOM for 20 minutes (5 rounds)
20/15 Calorie row
10 Hang power cleans(165/115)
12 Box jump overs (24/20)B)

Monday, 9/19/22 (Please read post)

We have noticed over the last couple of weeks being late to class has gotten a little out of hand. We understand life can be busy and things happen, having said that this disrupts classes and is unfair to the coaches trying to make sure everyone gets a full hour of work for those coming on time.

We would greatly appreciate if you can be ON THE CLASS FLOOR before class starts. We do not want to make a cut off point for classes, we would much rather create a culture where we the coaches are respectful of you time while you are respectful of not just the coaches but of your fellow members who were on time and are eager to take part in 60 minutes of work.

Let’s start this week right and keep each other accountable and have an incredible week of fitness!!

MONDAY:

Conditioning:
24 minute EMOM
1) 10 Strict pull ups
2) 4 Squat cleans (pick your weight)
3) 10/5 Calories

Build:
3 sets:
15 Floor presses
15 Arnold presses

TUESDAY:

Conditioning:
5 Rounds for time:
12/8 Calories
12 Thrusters (95/65) *Pause
24 Push ups

WEDNESDAY:

Conditioning: same as last week
4 Rounds for times: 2 min rest btw rounds
400m run
10 Box jump overs (24/20)
15 S2OH (115/75)
20 TTB

THURSDAY:

Build:
For quality:
60 Single arm DB presses
(30 each arm, break up any way you'd like)

Build:
2 Rounds: 90 sec rest btw rounds
20 Weighted walking lunges
10 Goblet squats w/ 2 sec pause at bottom
10 sec half squat hold w/ weight

Build:

10-9-8-7-6-5-4-3-2-1 of
Up right rows
Bent over rows

FRIDAY:

Conditioning:
For time:
15-12-9
Power clean (115/75)
Burpee
rest 7 minutes and repeat.

Monday 9/12/22

If you’ve been hearing some rumors about new coaches….or possibly old coaches, i’m happy to tell you you were right.

CrossFit 516 is so excited to be welcoming BACK Coach Rob!

With many changes coming to CF 516 Coach Rob is excited to deliver all the value he has to everyone at CF516.

Now lets get to this weeks workouts.

Monday is RE-TEST DAY! Come ready.

MONDAY:

Conditioning: RE-TEST!
"The Jackal"
2 Rounds for time:
1000/850m row
50 Thrusters (45/35)
30 Pull ups

TUESDAY:

Build:
3 sets:
10-15 Dips
10-15 Ring rows (slow decent)
60 seconds rest btw

Conditioning:
4 Rounds: (2 min rest btw rounds)
15/10 Calories
10 Hang squat cleans (115/80)

WEDNESDAY:

Conditioning:
4 Rounds for times: 2 min rest btw rounds
400m run
10 Box jump overs (24/20)
15 S2OH (115/75)
20 TTB

THURSDAY:
Build:
For quality:
50 DB floor presses

Build:
2 Rounds: 90 sec rest btw rounds
20 Weighted walking lunges
20 Weighted stationary lunges
20 Jumping lunges

Build:
10-9-8-7-6-5-4-3-2-1 of
Strict press (75/55)
Wide grip push upSkill warm up:

FRIDAY:

Conditioning:
3 Rounds:
1000m run
25 Strict chin ups

Tuesday, 9/6/22

Congratulations to both Stefanie Sap and Joey V for being this months committed club champions!!!

While August is usually the slowest time of year with summer coming to an end, these two carved out the time and made it happen!

Keep up the fantastic work!

MONDAY:

Conditioning:
1 Rounds for time:
1 Mile run
100 S2OH (95/65) *Pause
100 KB swings

TUESDAY:

Build:
3 sets:
10-15 Dips
60 seconds rest btw

Conditioning:
4 Rounds: (2 min rest btw rounds)
15/10 Calories
10 Power cleans (115/80)
10 Burpees

WEDNESDAY:

Build:
Front squat:
Build to a heavy 9 rep

Conditioning:

For times:
1000/850m row
rest 60 seconds
40 Thrusters (barbell)
rest 60 seconds
40 Thrusters (barbell)
rest 2 minutes
1000/850m row

THURSDAY:

Build:
Bench press:
Build to a heavy 9 rep

Conditioning:

Every 2:30 for 3 sets:
20 Incline DB flys
rest into 10:00 then,
Every 90 seconds for 4 sets:
12 Lateral raises (2 sec decent)
rest into 18:00 then,
Every 2:00 for 3 sets:
10 Single arm B.O.R (Right)
10 Single arm B.O.R (Left)
10 Barbell pronated B.O.R
*DB should be heavy!

FRIDAY:

Conditioning:
2 Rounds of: (2 min rest btw rounds)
In 2 minutes complete:
30/22 Calories
max pull ups in remaining time
rest 3 minutes then,
2 Rounds of: (2 min rest btw rounds)
In 2 minutes complete:
30/22 Calories
max burpees in remaining time

Mid Week Announcements

Hey everyone, some reminders for the coming week.

1. There will be NO HIIT class this Sunday.

2. Labor Day hours: 7am & 8am classes

3. We had to reschedule Lucas’s send off get together. New date will be announced next week. (possible next weekend)

4. If you are not receiving our weekly workout emails, please see Tina at the front desk.

See you all tomorrow!

Monday, August /829/22

MONDAY:

Conditioning:
2 Rounds for time:
800m run
50 S2OH (95/65) *pause
50 KB swings

TUESDAY:

Build:
20-15-10
Arnold press (Same weight)
Banded tricep extension (3 sec flection)

Conditioning:
2 Rounds: 2 min rest btw rounds
15/10 Calories
15 TTB
5 Dead lifts (275/185)
Rest 4 minutes, repeat

WEDNESDAY”

Build:
Front squat:
Build to a heavy 7 reps

Conditioning:
3 minutes max cal row
rest 2 minutes
3 Minute AMRAP:
20 Thrusters (Barbell)
15 Pull ups
rest 2 minutes
3 minutes max cal row
rest 2 minutes
3 Minute AMRAP:
20 Thrusters (Barbell)
15 Pull ups

THURSDAY: (this is the work out for AM and PM classes)

Build:
Bench press:
Build to a heavy 7 reps

Conditioning:
12 Minute AMRAP:
24 Walking lunges
24 Push ups

FRIDAY:

Conditioning:
For time:
15-12-9
Power clean (115/75)
Burpee
- rest 5 minutes
2 Rounds for time:
20/15 Calories
10 Burpees over bar
- rest 5 minutes
1 Rounds for time:
40 Wall balls
20 Clean and jerks (115/75)

Monday, 8/22/22

Bittersweet reminder…

This is Coach lucas’s last week with us before embarking on his journey of becoming the world’s greatest physical therapist!

Do your best to make it in for his classes and in general while hes at the gym this week.

Lets send him off with some loving and happy energy!

I’d also like to give a shout out to Sabrina who will also be embarking on the same journey…So i guess the battle for worlds best physical therapist is up for grabs!!

MONDAY:

Conditioning:
3 Rounds for time:
33 Burpees
33 S2OH (95/65) *pause
33 KB swings

TUESDAY:

Build:
20-15-10
DB lateral raise
DB up right rows

Conditioning:
4 Rounds:
3 Minute AMRAP: 2 min rest btw
20/15 Calories
12 Front squats (135/95)
Max Toes to bar in remaining time
*Score total TTB

WEDNESDAY:

Build:
Front squat:
Build to a heavy 5 rep

Conditioning:
For times:
1000/850m row
rest 90 seconds
65 Thrusters (barbell)
rest 90 seconds
1000/850m row
rest 90 seconds
600m run

THURSDAY:

Build:
Bench press:
Build to a heavy 5 rep

Conditioning:
For time:
100 Sit ups
right into,
4 Rounds:
30 Jumping lunges
10 S2OH (135/95) *1 sec pause

FRIDAY: Coach Lucas’s last day!

Conditioning:

"You get what you give"

For time: 32 min cap

2000m run

30 Hang squat snatches (95/65)

2000m run

30 Hang squat cleans (95/65)

Monday, 8/15/22

MONDAY:

Conditioning:
4 Rounds for time:
400m run
25 S2OH (95/65) *pause
25 KB swings

TUESDAY:

Build:
20-15-10
DB floor press
Banded tricep extension

Conditioning:
4 Rounds: 2 min rest btw rounds
15/10 Calories
15 TTB
5 Dead lifts (275/185)

WEDNESDAY:

Build:
Front squat:
Build to a heavy 9 reps

Conditioning:
Every 5 minutes for 20 minutes
400m run
15 Thrusters (95/65) *Pause

THURSDAY:

Build:
Bench press:
Build to a heavy 9 reps

Conditioning:
3 Rounds for time:
30 Weighted walking lunges
20 Push ups
10 High box jumps

FRIDAY:

Conditioning:
Every 5 minutes for 20 minutes:
15/10 Calories
12 Burpees
9 Power cleans (115/75)

Monday, 8/8/22

Monday:

Conditioning:
20 Minute AMRAP:
14/10 Calories
7 Thrusters (95/65) *Pause
7 Chin ups

Tuesday:

Build:
20-15-10
DB lateral riase
DB up right rows

Conditioning:
4 Rounds: (2 min rest btw rounds)
15/10 Calories
10 Squat cleans (115/80)

Wednesday:

Build:
Front squat:
Build to a heavy 7 reps

Conditioning:
For times:
600/400m run
rest 2 min
20 Clean and jerks (135/95)
rest 2 min
50/40 Calories
rest 3 min
600/400m run

Thursday:

Build:
Bench press:
Build to a heavy 7 reps

Conditioning:
TABATA:
Jumping lunges
Strict presses (75/55) *Pause
Calories (Any machine)

Friday:

Conditioning:
2 Rounds of: (2 min rest btw rounds)
In 2 minutes complete:
30/22 Calories
max pull ups in remaining time
right into,
2 Rounds of: (2 min rest btw rounds)
In 2 minutes complete:
30/22 Calories (different machine)
max burpees in remaining time

Monday, 8/1/22

Its August everybody.

This month we are starting a brand new cycle as well as starting CF516 BINGO.

If you haven’t grabbed your sheet yet, please do at the front desk.

Committed Club Champs:

Congratulations to both Cat and Tim for being this months CF516 Committed Club Champions!

Monday:

Conditioning:

“The Jackal”

2 Rounds for time:

1000/850m row

50 Thrusters (45/35)

30 Pull ups

Tuesday:

Build:
20-15-10
DB floor press
Banded tricep extension

Conditioning:
4 Rounds: (2 min rest btw rounds)
15/10 Calories
10 Power cleans (115/80)
10 Burpees

Wednesday:

Build:
Front squat:
Build to a heavy 5 rep

Conditioning:
For times:
600/400m run
rest 2 min
50/40 Calories
rest 2 min
50/40 Calories (Different machine)
rest 3 min
600/400m run

Thursday:

Build:
Bench press:
Build to a heavy 5 rep

Conditioning:
5 Rounds for time:
30 Jumping lunges
20 Sit ups
10 S2OH (135/95) *1 sec pause

Friday:

Conditioning:
For time:
15-12-9
Power clean (115/75)
Burpee
rest 7 minutes and repeat.

Monday, 7/25/22

BINGO starts next week! Don’t forget to pick up your sheets! 😃😃😃

Monday:

A.

1 set:

Max back squats @ 100% of 3RM

B.

For time:

50/40 Calories

50 Burpees

50/40 Calories

Tuesday:

Strict press:

Build to a heavy strict press

Then,

Max reps at 80%

B.

For times:

50 Toes to Bar

Rest 2 minutes

30 Thrusters (95/65) *pause

Rest 2 minutes

40/30 Calories

Rest 2 minutes

30 Clean and jerks (95/65)

Wednesday:

3 Rounds:

:20 L-sit

3/3 Turkish get ups

20 Bounding box jumps

2 Rounds for time:

60 Sit ups

30 Chin ups

30/20 Calories

Thursday:

A.

“Drop sets on drop sets”

3 sets: Single arm bent over rows

15/15/15

Heaviest to lightest

B.

100 Push ups

*each time you break, stop and run 100m

Friday:

For time:

10 Minute AMRAP:

15/10 Calories

8 Power cleans (115/70)

8 Front rack forward lunges

Rest 5 Minutes

10 Minute AMRAP:

15/10 Calories

8 hang squat clean thrusters (115/70)

8 Burpees

Tuesday, 7/19/22

BINGO IS COMING!

• August 1st until August 31st

• You can get your BINGO sheet at the front desk 😃

Tuesday:

Strict press:

3x5 @ x331 TEMPO (heavier than last week)

(Fast up, 3 second pause, 3 seconds down, 1 seconds pause)

B.

For times:

50 Burpees over bar

Rest 2 minutes

30 Thrusters (95/65) *pause

Rest 2 minutes

40/30 Calories

Rest 2 minutes

30 Clean and jerks (95/65)

Wednesday:

3 Rounds:

:20 L-sit

20 KB swings

20 Bounding box jumps

4 Rounds for time:

30 Sit ups

15 Chin ups

15 Calories

Thursday:

100 Push ups

*each time you break, stop and run 100m

Friday:

For time:

10 Minute AMRAP:

200m run

7 Hang squat snatches (95/65)

7 burpees over bar

Rest 5 Minutes

10 Minute AMRAP:

200m run

14 hang squat clean thrusters (95/65)