Thursday, Mar 22, 2018
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"Loredo" 6RFT: 24 Air Squats 24 Push Ups 24 Walking Lunges 400 M Run
Sunday 3/18/18 - Rest Day
Strength: Bench Press 12-12-10-10
Metcon: 2RFT: 30 Back Squats, 95/65 lbs Rest 30 Seconds 15 Sot Press, 95/65 lbs Rest 30 Seconds 30 Alternating Single Arm KB Swings (American) 50/35 lb Rest 30 Seconds in between round 1 & 2.
5 - 2 Minute AMRAPS 10 Box Jumps 24, 20" 7 Push Ups 10 AbMat Sit Ups
Rest 1 minute b/t AMRAPS. Do not start over each round; start where you left off at the end of previous 2 minute AMRAP.
Accessory: Flexed-Arm Hang 3 X :30S 3 X 12 DB Bicep Curls 3 X 12 DB Pullovers 3 X 1 Minute Hollow Body Hold
8 Minute AMRAP Ladder: 1 OHS 125/75 lb 10 Double Unders Increase by 1 OHS and 5 DU each round, getting in as many rounds as possible in 8 minutes.
Accessory: 4 X 10 Supermans 4 X 8 Weighted Hip Bridge
Strength: Front Squat 4-4-2-2
Metcon: 3RFT: 15 Chest to Bar Pull Ups 20 Burpees 15 Dumbbell SDLHP 65/35 lb
Open 18.5 TBA
Saturday 3/24/18 (Another option for today is Fitness in the Park, Cate Square Park, 9:30 AM, $10 Donation)
6RFT: 3 Hang Squat Snatch, 135/75 lbs 12 Snatch Grip Deadlift 135/75 lb 3 Toes to Bar
Accessory: 3X12 DB Floor Press 3 X 12 Tricep Press 3 X 12 Side DB Lat Raises 3 X 12 Seated DB Press
Sunday 3/25/18 - Rest Day
Strength: Bench Press 10-10-8-8
Metcon: For Time: 200 Double Unders 50 Burpees 9 Minute Time Cap
Strength: Front Squat 2-2-1-1
Metcon: 3RFT: 20 Alternating Dumbbell Snatch, 60/30 lb 20 OH Plate Walking Lunges, 45/25 lb 20 Weighted GHD Sit Ups, 25/15 lb
Skill Test: A. 1 Minute AMRAP (Reps) Strict Pull Ups (Scale to negatives) Rest 1 minute. B. Skill Test: 1 Minute AMRAP (Reps) Pull Ups, Any Style
Endurance: 4 X 400 M Row 3 X 300 M Row 2 X 200 M Row Rest 1 minute between each row. All rows @ 100% effort.
"Elizabeth" 21-15-9 (Squat) Clean 135/95 lb Ring Dips
Accessory: Run 1 mile @ 75-80% OR Row 2000 M @ 75-80%
A. EMOM for 5 Minutes: 5 Thrusters Increase weight each set.
B. 8RFT: 4 Back Squats @ 85% 1 RM 2 Rope Climbs
"Angie" For Time: 100 Pull Ups 100 Push Ups 100 Sit Ups (AbMats) 100 Air Squats
Scaling: This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Try to avoid any one exercise taking more than 8 minutes.
Meet Our Certified CrossFit 1606 Trainers
Heather Weaver Vial, Director, Trainer
My goal as director of CF1606 is to create programming that will challenge all fitness levels while maintaining high standards for good form and safety from both my trainers and clients. Read Bio
Adam Liuzza, Trainer
My goal as a CF1606 trainer is to help my clients achieve personal fitness that can be used in their everyday life. Read Bio
Allison Primes, Trainer
My goal as a trainer at CF1606 is very simple: to inspire others to be the best version of themselves. I hope everyone learns that being healthy and being strong is important, no matter how much you lift or how fast you are as long as you are the BEST version of yourself. Read Bio
Luke McDaniel, Trainer
My goal as a CF1606 trainer is to inspire people. I want someone to look at me and say, "Because of you, I did not give up." Read Bio
Mark Myers, Trainer
My goal as a CF1606 trainer is to inspire people with awesomeness. Read Bio
Steven Husser, Trainer
My goal as a CF1606 trainer is to help clients understand the importance of forming good habits! Everything you do outside of the gym has a direct relation of your performance in the gym. Read Bio