Monday, September 9, 2019

Today marks the beginning of our newest cycle. You will notice we will front load strength in the beginning of the week and will increase longer aerobic intervals as the week progresses. This cycle will focus more on unilateral strength and building aerobic capacity on the bike, rower and road. This style of training will allow you to train more days in a row with less rest days. If you have any questions do not hesitate to ask any of the coaches and we will be more than happy to explain in detail and answer questions you may have.

Also, this years Williston Park street fair is this Sunday, September 15, and CrossFit 516 will be representing with a booth to spread the word of our mission and to add more members to our amazing family. We would love for as many of you as possible to stop by and visit our booth…with your best 516 apparel of course!


6 Minute AMRAP:

50ft Walking lunges

5 Hip raises

5 In place inch worms

100ft Side shuffle


In 20 minutes:

Establish a 3 rep max Back squat


Every 2 minutes for 6 minutes:

10 deficit deadlifts

10 reverse lunges


Every 2 minutes for 6 minutes

:45 second wall sit

10 front squats