(985) 542-3121

1606 S. Magnolia St
Hammond, LA 70403

  • CrossFit 1606
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Friday, Nov 16, 2018
SATURDAY 11/10/18
"Linda"
10-9-8-7-6-5-4-3-2-1 Deadlift, 1.5XBW Bench, 1XBW Clean, .75XBW
SUNDAY 11/11/18 - REST DAY
MONDAY 11/12/18
For Time: 1000 M Row 50 Walls Ball Shots, 20/16 lb 100 Box Step Ups, 40/25 lb
TUESDAY 11/13/18
Snatch Grip Deadlift w/ 2 second pause @ knee 5-5-5-5
METCON: 12 Minute AMRAP: 3 Hang Power Snatch, 95/75 lb 6/4 Strict Pull Ups 21 Double Unders
WEDNESDAY 11/14/18
3 X 2 Shoulder Press + 3 Push Press + 4 Push Jerk Increase weight each set. 1 Minute rest between each set!
METCON: MAINSITE 181102 3RFT 400 M RUN 21 SDLHP, 75/55LB 12 BURPEE OVER BAR (Lateral)
THURSDAY 11/15/18
Cindy or Mary 20 MINUTE AMRAP: 5 Pull Ups (C) or 5 HSPU (M) 10 Push Ups (C) or 10 Alternating Pistols (M) 15 Air Squats (C) or 15 Pull Ups (M)
R.E.D. FRIDAY 11/16/18
MANION 7RFT 400 M RUN 29 BACK SQUATS, 135 LB
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

 
SATURDAY 11/17/18
Strength Complex: Work up to daily max of: Clean Pull + Clean + Front Squat + Split Jerk
15 Minute AMRAP: 15 Wall Balls 20/16 lb 10 KB Swings, American, 50/35 lb 5 Plank Walkouts Chin over bar hold, 10S
ACCESSORY: 3 Rounds: 10-15 Hammer Curls 10-15 Banded Tricep Pressdowns 10-15 Banded Pull Aparts
Saturday Option 2
Aveda Fitness in the Park! Get with Allison for details.
SUNDAY 11/18/18 - REST DAY
MONDAY 11/19/18
4RFT 400 M Run 200 Meters Farmers Carry, 55,35 lb
Accessory: 5 Minute EMOM: 10 Alternating DB Hammer Curls, HEAVY 4/2 Strict Pull Ups 2 Burpees Rest 1 Minute 5 Minute EMOM: 10 Russian KB Swings, HEAVY 4/2 Strict Toes to Bar (OR Scale to 6 V Ups) 2 Burpees
TUESDAY 11/20/18
2 X 3 Shoulder Press + 4 Push Press + 5 Push Jerk Increase weight each set. 1 Minute rest between each set!
For Time: 50 Wall Balls, 20/16 lb 50 Pull Ups 35 Wall Balls, 20/16 lb 35 Pull Ups 20 Wall Balls, 20/16 lb 20 Pull Ups
Accessory: 3 X 15 Weighted Sit Ups
WEDNESDAY 11/21/18
5RFT 250 M Row 15 Burpees Accessory: Accumulate 30 Turkish Get Ups, choose load. Then 3 Sets: 1 Min on 1 Min off weighted planks, 45/25 lb
THURSDAY 11/22/18
NO CLASS! HAPPY THANKSGIVING!

R.E.D. FRIDAY 11/23/18
BADGER 3RFT 30 SQUAT CLEANS, 95/65 LB 30 PULL UPS 800 M RUN
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on December 11th, 2007.
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Meet Our Certified CrossFit 1606 Trainers

Heather Weaver Vial, Director, Trainer
Heather Weaver Vial
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.
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Adam Liuzza, Trainer
Adam Liuzza
My goal as a CF1606 trainer is to help my clients achieve personal fitness that can be used in their everyday life.
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Allison Primes, Trainer
Allison Primes
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.
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Daniel Allen, Trainer
Daniel Allen
My goal as a CF1606 trainer is to help people achieve goals beyond what they set for themselves.
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Dave Helminiak, Trainer
Dave Helminiak
My goal as a CF1606 trainer is to help other people define and reach their fitness goals. I believe fitness should be about quality of life and not about getting the next RX.
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Luke McDaniel, Trainer
Luke McDaniel
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."
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Mark Myers, Trainer
Mark Myers
My goal as a CF1606 trainer is to inspire people with awesomeness.
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Richard Labranche, Trainer
Richard Labranche
My goal as a CF1606 trainer is to be the best resource I can be! I will provide my athletes and clients with education and effective coaching. I strive to keep things fun, challenging, and safe! There is no limit to our potential!
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Steven Husser, Trainer
Steven Husser
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.
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