Friday, August 16, 2019

Reminder!
NEXT FRIDAY is man’s night August 23rd, 7:00pm.

So if you are a Man that belongs to this amazing place, please, do your best to make it.

If you’re new this is a great opportunity to meet some new people, if you’re a veteran, then make sure you’re here to meet the new members of the tribe!


Address:
4 Westwood Circle, Roslyn Heights

A)

3 sets:

5 minutes max cal

*Score first minute effort of mac cal, then pace to finish

3 minute rest btw sets


B)

Complete 60 seconds of max effort of ski erg

*Score max cals

Monday, August 12, 2019

CALLING ALL THE MEN OF 516!

Man’s night is here. So save the date, Friday, August 23rd.

More details coming soon.

Workout of the day: Happy birthday Coach Tina, this ones for you.

“Bootcamp this”

For time: (15 minute cap)

100 Wall balls (20/14) *7 minute CAP

50 Clean and jerks (95/65) *1 second pause at the top of each rep

*Todays workout has a twist, the wall balls have a 7 minute cap, so if you aren’t done with the wall balls within the first 7 minutes your workout is over and you can not move on to the clean and jerks.

Saturday, August 10, 2019

Reminder: There will be no classes today.

CrossFit 516 will be completing in a CrossFit competition today in Farmingdale from 10am-3pm. We have 11 teams and would love to have as many 516ers there as possible for love and support.

For anyone who is interested in coming out for a fun day of CrossFit the address is:

47 Heisser Ln, Farmingdale, NY 11735 (CrossFit Camo)

THE AFTER PARTY!!! (6:30pm until Chris gets loud!)

We will be celebrating afterwords in Rockville centre at Parlay 210 Merrick Rd, Rockville Centre, NY 11570

Friends and family are all welcome. We cant wait to see you all and thank you always for your love and support.

Thursday, August 1, 2019

A)

3 sets:

50ft. Handstand Walk or 100ft. Bear Crawl

10 Single Arm Upright Rows

6 Toes Through Rings

B)

FOR TIMES: (The only rest allotted is if you finish any part before the given time cap)

0:00-7:00

100/70 cal bike

7:00-14:00

3 rounds:

20/15 cal row

12 hang power cleans (155/105)

14:00-21:00

60 toes to bar

*every time you come down from the bar perform 6 burpees*

Thursday, July 25, 2019

A)

3 Sets:

3 Skin the Cats or 6 Toes Through Rings

20 Lateral Step Overs

:30 L-Sit

B)

5 minute AMRAP

10 Handstand push ups

10 Burpees

10 Toe to bar

**REST 1 minute**

5 Minute AMRAP

10 KB swings (70/50)

10 Burpee

10 Pull ups

**REST 2 minutes**

FOR TIME: (7 minute cap)

20 Handstand push ups

20 Toe to bar

30 Burpees

20 KB swings

20 Pull-ups