WOD for August 15, 2018

A) 

Find a 5RM front squat

 

B)

In teams of 2:

For time/reps

100 front squats (135/95)

While partner one is doing front squats, partner two is doing as many box jumps as possible.

Switch any time.

Score is time and max box jumps (24/20)

 

REMINDER:

CrossFit 516 Annual BBQ & Pool Party 

Saturday, August 18th

60 Bacon Road, Old Westbury 

 Children are welcome 3-7 PM  (Lifeguard on Duty)

Adults ONLY 7 PM until????? 

Hope to see you all there!!!

 

Parking Instructions:

Please park cars as close to each other as possible.  If parking is full around the house & garage, please park tightly along ONE side of the driveway.  Thank you for your cooperation.

 

PLEASE NOTE: We have cancelled the fundraiser for Sunday, August 19th.  If you would like to make a donation click HERE   If you have already made a donation, thank you; the Villoth family appreciates your kindness & generosity!

 

 

 

WOD for August 10,2018

A)

Bench press 3x8 @ 3-1-0 tempo

B)

For time:

800m run

60 jumping lunges

60 S2OH (65/45)

60 jumping lunges

800m run

 

Reminder:

SATURDAY, AUGUST 18TH: BARBECUE & POOL PARTY

60 Bacon Road, Old Westbury 

Children are welcome 3-7 PM. (Lifeguard on Duty)

Adults ONLY 7 PM until????? 

Hope to see you all there!!!

Parking Instructions:

Please park cars as close to each other as possible.  If parking is full around the house and garage, please park tightly along ONE side of the driveway.  Thank you for your cooperation.

 

Wod for August 6, 2018

A) Build to a IRM back squat

B) For time:

40 thrusters (95/65) *1 sec pause at the top at top of each rep

40 lateral burpees over bar

 

Upcoming Events:

 

Saturday, August 18th: Barbecue & Pool Party

60 Bacon Road, Old Westbury 

Children are welcome 3-7 PM. (Lifeguard on Duty)

Adults ONLY 7 PM until????? 

Hope to see you all there!!!

Parking Instructions:

Please park cars as close to each other as possible.  If parking is full around the house and garage, please park tightly along ONE side of the driveway.  Thank you for your cooperation.

 

SUNDAY, AUGUST 19TH: FUNDRAISER

On Sunday, August 19th at 11 AM CrossFit 516 is hosting a fundraiser WOD for our member, Vin Villoth and his daughters Anna (13), Naomi (13) and (9).  

To offer support to the Vin & his children during this difficult time and to help support their future endeavors, we have set up a  gofundme campaign to correspond with our event.  

Here is the link: https://www.gofundme.com/viloth-family-fundraiser?sharetype=teams&member=338380&rcid=r01-153183027217-7b6fc5d1c69e4948&pc=ot_co_campmgmt_w

The WOD will be followed by Barbecue & Beer!

WOD for July 31, 2018

For total time:

3 Rounds:

400m run

21 KB swings (55/35)

12 pull ups

RIGHT INTO:

21-15-9

Thrusters (95/65)

Pull ups

 

Reminder: 

The deadline to take your WOD notebook will be THIS WEDNESDAY, AUGUST 1st. All books will be discarded after that date. Please take your book! Email us if you can't get your book by the 1st! 

Summer Apparel Pre-Order

IMPORTANT Reminders and Announcements: 

1. Summer apparel pre-orders will be ready for pick up THIS Monday, 7/30 at the front desk.  If you placed an order for a shirt, your credit card on file will be charged that day, $25 per shirt, unless you made prior arrangements.  We will have some extra shirts and tank tops available in various colors for sale later in the week!

2. The deadline to take your WOD notebook will be THIS WEDNESDAY, AUGUST 1st. All books will be discarded after that date. Please take your book! Email us if you can't get your book by the 1st! 

3. TOMORROW: SUNDAY, JULY 29TH, both HIIT & Open Gym are Cancelled.  

WE ARE HOSTING A WOMEN'S SELF DEFENSE CLINIC!  

10:00 AM- 12 PM

FREE FOR CROSSFIT 516 MEMBERS, $40 for non-members

WOD FOR JULY 27, 2018

AS WE PREVIOUSLY MENTIONED, WE ARE PHASING OUT THE BOOKSHELF.  IF YOU WOULD LIKE TO CONTINUE USING YOUR NOTEBOOK TO LOG YOUR WODS, PLEASE TAKE YOUR BOOK HOME AND BRING IT WITH YOU TO EACH WORKOUT. 

REMINDER:

SUNDAY, JULY 29TH:

*HIIT & Open Gym Cancelled*

WE ARE HOSTING A WOMEN'S SELF DEFENSE CLINIC

10:00 AM- 12 PM

FREE FOR CROSSFIT 516 MEMBERS

DETAILS AND RSVP

 

A)

Close grip bench press

 5 x 3 at 100% of 3RM

 

B)

"Annie"

For time:

50-40-30-20-10

Sit ups

Double unders OR single leg single unders x2

WOD for July 26, 2018

As we previously mentioned, we are phasing out the bookshelf.  If you would like to continue using your notebook to log your WODs, please take your book home and bring it with you to each workout. 

 

REMINDER:

SUNDAY, JULY 29TH:

*HIIT & Open Gym Cancelled*

WE ARE HOSTING A WOMEN'S SELF DEFENSE CLINIC

10:00 AM- 12 PM

FREE FOR CROSSFIT 516 MEMBERS

DETAILS AND RSVP

 

A)

5 Rounds for max reps: (2 minute rest btw sets)

20 sec max cal on assault bike

right into...

40 sec max DB snatch (50/35)

WOD for July 25,2018

SUPERCLEARY WILL BE HERE TODAY TAKING PHOTOGRAPHS OF THE 9:30 CLASS, AS WELL AS THE HIGH SCHOOL & MIDDLE SCHOOL SUMMER STRENGTH CAMP.  PLEASE WEAR YOUR 516 FINEST!

 

Now, the WOD:

A)

3 Sets (2 minute rest between sets)

50 DB walking lunges (55's/35's in each hand)

8 Unbroken dead lifts (heavy)

B)

For time:

21-15-9

Cal row

Front squat (135/95)

 

SUNDAY, JULY 29TH:

*HIIT & Open Gym Cancelled*

WE ARE HOSTING A WOMEN'S SELF DEFENSE CLINIC

10:00 AM- 12 PM

FREE FOR CROSSFIT 516 MEMBERS

DETAILS AND RSVP HERE

WOD for July 24, 2018

Important Announcements: 

WednesdayJuly 25th: SuperCleary will be here taking photographs of the 9:30 class, as well as the High School & Middle School summer strength camp.  Please wear your 516 finest!

 

Sunday, July 29th:

*HIIT & Open Gym Cancelled*

We are hosting a Women's Self Defense Clinic

10:00 AM- 12 PM

Free for CrossFit 516 Members

Details and RSVP HERE

 

Now for the workout:

A)

Push jerk

15-20 minutes to find a 1RM

B)

5 Rounds for time: 

5 S2OH (80% of todays 1RM)

15 TTB