Monday, June 24, 2019

Putting out a challenge this week.

Please do your best to make it to your class early and complete a 1000m row at an easy pace before your class starts. This should not take more than 5 minutes of your time and will be of great physical benefit for the workout ahead.

Hope you are all ready to crush this week in, and OUT of the gym!

A)

3 sets:

100ft overhead carry (R/L) *HEAVY*

8 KB front rack step ups **SLOW&CONTROLLED**(same weight as last week)

3-6 muscle ups or, 8/8 strict chest to bar and dips

B)

"Uncle Ralph"

For time: (no time cap)

2 Mile run

30 Thrusters (95/65) *1 sec hold at the to of each rep

30 Lateral burpees over bar

This weeks Floater:

4 Rounds for time:

500m row

10 Burpee box jump overs (24/20)

Saturday, June 22, 2019

Olympic lifting:

A)

In 15 minutes:

Build to a heavy behind the neck snatch grip push press

B)

Every 2:30 for 15 minutes:

Hang squat snatch

+

Overhead squat

+

Low hang squat snatch

+

Overhead squat

C)

3 sets: (2 minutes btw ea. set)

Tall drop cleans 1.1.1

WORKOUT OF THE DAY:

A)

For time:

50 Burpees over bar

When the clock hits 6 minutes:

For time:

21 Dead lifts (225/155)

400m run

15 Dead lifts (275/185)

400m run

9 Dead lifts (315/205)

400m run

When the clock hits 24 minutes:

Complete as many push ups as possible until the clock hits 30 minutes

Friday, JUNE 21, 2019

For the next 4 weeks we will be adding a “floater workout” each week. This will NOT be done during your class time, this is for you to do either before or after your class.

These floater workouts are not mandatory, these are simply for anyone looking to get some extra work in during the week.

Hope you enjoy

WORKOUT OF THE DAY:

A)

3 sets:

15 Dips

20 DB snatches

15 Unbroken strict pull ups *use band to go unbroken

B)

“Death by 10m sprint”

With a continuously running clock do one 10m sprint the first minute, two the second minute, three the third minute… continuing as long as you are able.

This weeks Floater:

For time:

30-20-10

Sumo deadlift high pulls (95/65)

Push ups

V-ups

Thursday, JUNE 20, 2019

For the next 4 weeks we will be adding a “floater workout” each week. This will NOT be done during your class time, this is for you to do either before or after your class.

These floater workouts are not mandatory, these are simply for anyone looking to get some extra work in during the week.

Hope you enjoy

WORKOUT OF THE DAY:

A)

3 sets:

3 Skin the Cats or 5 Toes to Rings

20 Hips-Down Push Ups

10 Hollow Rocks

B)

5 Minute AMRAP:

20 TTB

30 Sit ups

40 double unders

**90 sec rest**

For time: (5 min cap)

40-30-20

Sit ups

Double unders

**90 sec rest**

For time: (5 min cap)

50 TTB

EVERY TIME YOU BREAK DO 7 BURPEES

This weeks Floater:

For time:

30-20-10

Sumo deadlift high pulls (95/65)

Push ups

V-ups

Wednesday, JUNE 19, 2019

For the next 4 weeks we will be adding a “floater workout” each week. This will NOT be done during your class time, this is for you to do either before or after your class.

These floater workouts are not mandatory, these are simply for anyone looking to get some extra work in during the week.

Hope you enjoy

WORKOUT OF THE DAY:

A)

3 sets:

10 KB high pulls (R/L)

100ft Overhead carry (R/L)

10-20 L sit tic tock

B)

For times: (22min cap)

75/60 cal Row

Rest 1 minute

75 Wall Balls (20/14)

Rest 2 minutes

75/60 cal Row

Rest 3 minutes

75 Wall Balls

This weeks Floater:

For time:

30-20-10

Sumo deadlift high pulls (95/65)

Push ups

V-ups

Tuesday, JUNE 18, 2019

For the next 4 weeks we will be adding a “floater workout” each week. This will NOT be done during your class time, this is for you to do either before or after your class.

These floater workouts are not mandatory, these are simply for anyone looking to get some extra work in during the week.

Hope you enjoy

WORKOUT OF THE DAY:

A)

3 sets: (2min. rest b/w)

Arnold Press, 12 reps

Barbell Strict Press, 10 reps

*Pick weight that is difficult but UB

B)

HEADS OR TAILS for which work out you will start with

9 minute AMRAP

20/15 cal bike

6 clean and jerks (155/105)

**rest 2 min**

9 minute AMRAP

8 burpee box jumps

24 double unders

This weeks Floater:

For time:

30-20-10

Sumo deadlift high pulls (95/65)

Push ups

V-ups

Monday, JUNE 17, 2019

For the next 4 weeks we will be adding a “floater workout” each week. This will NOT be done during your class time, this is for you to do either before or after your class.

These floater workouts are not mandatory, these are simply for anyone looking to get some extra work in during the week.

Hope you enjoy

WORKOUT OF THE DAY:

A)

2 Sets:

6 Front rack kettlebell step ups SLOW&CONTROLLED

6 Eccentric pull ups SLOW&CONTROLLED

B)

Back squat: (2-3 min btw)

4x3 @ 33X1 TEMPO

*3 sec down, 3 sec HALT at the bottom, fast up, 1 sec pause at the top

C)

For time: (15 minute CAP)

10 Muscle ups OR 12 Bar muscle ups OR 30 Pull ups

20 Overhead squats (any weight you want)

30 Wall balls (any weight you want)

40 KB swings (any weight you want)

30 Wall balls

20 Overhead squats

10 Muscle ups OR 12 Bar muscle ups OR 30 Pull ups

This weeks Floater:

For time:

30-20-10

Sumo deadlift high pulls (95/65)

Push ups

V-ups

Thursday, JUNE 13, 2019

A)

3 Sets:

10 Single Arm Russian KB swings (10 ea. arm)

10 Thoracic Rotations

30 Mountain Climbers

B)

3 Sets: rest 2 minutes between amraps

5 minute AMRAPS

4 rounds:

6 hang power snatch

6 burpee over bar

WITH REMAINING TIME COMPLETE AS MANY TTB AS POSSIBLE

***THE SNATCHES INCREASE IN WEIGHT EACH AMRAP STARTING AT (95/65), (115/75), (135/95)***


Monday, June 10, 2019

Deadline for our NEW 4th of July gear is this Wednesday. Make sure you get your orders in!!

Here is the link for everyone to order:

https://forms.gle/6ocSze4TrNSGQuP29

WORKOUT OF THE DAY:

A)

2 Sets:

10 banded Shuffles in push up pos. (10 to the left, 10 to the right)

6 step ups ea. leg *SLOW&CONTROLLED* (not alternating)

B) Back squat: (2-3 min btw)

4x4 *heavier than last week


C)
"Uncle Ralph"
For time: (22 minute cap)
2 Mile run
30 Thrusters (95/65) *1 sec hold at the to of each rep
30 Lateral burpees over bar

FRIDAY, June 7, 2019

A)

3 sets:

5 Muscle ups OR 10-15 sec bottom dip hold OR 15 Perfect push ups

50ft Handstand walk OR 100ft bear crawl OR 10 Handstand push ups

30 Med ball twists (20/14)

For time:

5k run

*For anyone not able to run due to physical limitations, no problem, your modifications will be up and ready for you when you come in.

Thursday, JUNE 6, 2019

New swag coming soon!

4th of July gear is up for grabs. Here is the link for everyone to order your T-shirts:

https://forms.gle/6ocSze4TrNSGQuP29

WORKOUT OF THE DAY:

A)

4 sets:

100ft Single Arm Front Rack KB Walk (Heavy) (Switch hands every 50ft)

12 GHD Sit Ups

B)

5 minute AMRAP:

10 Toe to bar

10 DB snatch (50/35)

**REST 2 MINUTES**

5 minute AMRAP

15 Sit-ups

15 Burpees

**REST 2 MINUTES**

5 minute AMRAP

10 Toe to bar

10 DB snatch

Wednesday, June 5, 2019

New swag coming soon!

4th of July gear is up for grabs. Here is the link for everyone to order your T-shirts:

https://forms.gle/6ocSze4TrNSGQuP29

WORKOUT OF THE DAY:

A)

3 sets:

5-10 sec single arm hold on bar (ea. arm)

10-20 L sit tic tocks

10-15 Bounding box jumps (small box)

B)

3 sets: 2 minutes btw each set

In 5 minutes complete the following:

2 Rounds of:

10 KB Goblet Squats (50/35)

10 KBS w/ same weight

20 Double Unders

In remaining time, max calorie row.

*Your score is total calories

Tuesday, JUNE 4, 2019

Here we go!

It’s official, our summer cycle is here. This is a 12 week cycle broken up into three 4 week phases.

***Some things you’ll notice:

Squats are back!

We will be building your shoulder strength.

The warm ups are a big piece of this cycle.

The intervals will be a bit shorter than the previous cycle.

You will notice Metcon Monday’s...start your week with a bang!

Oh, and 5k Friday’s...?

So many people overestimate what can be done in a day but underestimate what can happen in months.

You have 12 weeks- 3 months to get the most you can out of this cycle.

What kind of effort are you going to put into the gym AND into your eating habits?

So I challenge you...take a picture!

Take a picture of yourself tonight and see what changes you can make over this cycle

Love you all and let’s make this summer a great one.

WORKOUT OF THE DAY:

A) 3 sets: (2min. rest b/w)

Arnold Press, 12 reps

Barbell Strict Press, 10 reps

*Pick weight that is difficult but UB

B) For Scores OR Times:

8 minute AMRAP:

75 burpee box jump (24/20)

8 minute AMRAP:

110/70 Cal bike

8 minute AMRAP:

45 Thrusters (135/95)

*If all reps are completed in the 8 minute time frame, your score is your time you finished. If you do not complete all the reps in the 8 minute time frame, your score is the reps you completed.

* There is only rest btw AMRAPs for the people who finish the reps under the 8 minutes

Monday, June 3, 2019

Here we go!

🔥🔥🔥

It’s official, our summer cycle starts tomorrow. This is a 12 week cycle broken up into three 4 week phases.

***Some things you’ll notice:

Squats are back!

We will be building your shoulder strength.

The warm ups are a big piece of this cycle.

The intervals will be a bit shorter than the previous cycle.

You will notice Metcon Monday’s...start your week with a bang!

Oh, and 5k Friday’s...?🤷🏼‍♂️😬

So many people overestimate what can be done in a day but underestimate what can happen in months.

You have 12 weeks- 3 months to get the most you can out of this cycle.

What kind of effort are you going to put into the gym AND into your eating habits?

So I challenge you...take a picture!

Take a picture of yourself tonight and see what changes you can make over this cycle

Love you all and let’s make this summer a great one.

WORKOUT OF THE DAY:

A)
2 Sets:

15 upright rows

12 Alt step ups

*Slow & Controlled*

B) Back squat: (2-3 min btw)

4x4

*Pick one weight for all 4 sets

C)

"Agatha"

For time: (15 minute CAP)

1 Mile run

40 Pull ups

20 Power cleans (165/110)

Friday, MAY 31, 2019

A)

For time:

5k run

*For anyone not able to run due to physical limitations, no problem, your modifications will be up and ready for you when you come in.

*This workout is tricky. In the past we would just write a different workout and when everyone came in for class it would be a surprise 5k. We did this because of the amount of people who would see a 5k and just not come in because of it.

But we would like you all to know, yes, tomorrow is a 3.1 mile run. So if your goal is to actually become fit and challenge yourself, see you tomorrow.

Wednesday, MAY 29, 2019

Summer is right around the corner!
☀️☀️☀️☀️
We are excited to announce that we will be offering a series of 2 week Training Camps starting on July 1, 2019.
⚽️🏀🏈⚾️🎾🏐
The Camp is open to everyone from Elementary, Middle School and High School.

Our Youth Strength & Conditioning Camp is designed to increase your child's overall strength, build their aerobic ability, agility, speed and power, while minimizing risk of injury.
Keeping your kids active throughout the summer will keep them motivated, as well as give them a head start on their Fall sports.

The details are as follows:
4 days per week:
Monday, Tuesday, Wednesday & Thursday, 10:30 AM-12:00 PM

Session 1: July 1 to July 11

Session 2: July 15 to July 25

Session 3: July 29 to August 8

Cost per 2 week session: $250 ($200 each for siblings)
To enroll, please email us at: info@crossfit516.com
Feel free to contact us if you have any questions

Now for todays workout:

A)

3 sets: (90 sec rest btw)

10 In place back rack reverse lunges (right)

10 In place back rack reverse lunges (left)

*Take bar from floor

*Complete 10 TTB during your 90 second rest period

B)

5 Rounds for time:

20 Wall balls (20/14)

10 Dead lifts (225/155)