Wednesday, Jun 20, 2018
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21-18-15-12-9 Burpee to Ball Slam, 30/20 lb Burpee to Box Over, 24/20" Toes to Bar
Sunday 6/17/18 Rest Day, Happy Father's Day
(SQUAT) Clean & (SPLIT) Jerk 5-5-5-5 Not For Time:
3 Rounds, Superset with 1 minute rest in between... 10 Left-Arm Overhead Walking Lunges, Choose Load, Heavy 10 Right-Arm Overhead Walking Lunges, Choose Load, Heavy 16 Alternating Side Lateral Lunge w/ Goblet Hold, Choose Load, Heavy 40 Double Unders or 30 Tuck Jumps or 60 Jumping Jacks (Singles are not an option today.)
Strength: Bench Press 4X4
Teams of 2: Buy In: 800 M Run 30 Rounds: 3 Push Ups 12 Plate Ab Mat Sit Ups, 25/15 lb 2 Deadlift 405, 215 lb Buy Out: 800 M Run
Partners must run beginning and ending 800 m together. 30 rounds must be split evenly. Partner one completes round while partner two rest and continue switching for all 30 rounds.
"Hildy" For Time: 100 Cal Row 75 Thrusters, 45/35 lb 50 Pull Ups 75 Wall Balls, 20/16 lb 100 Cal Row If you have a 20 pound vest, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death. She is survived by her husband, Chase Clayton.
Mainsite WOD 180609 For Time: 1,000 M Swim Scale 1: 750M Swim Scale 2: 500 M Swim
There is no alternate WOD in the box, so if you do not wish to swim, here are your other class options at North Cypress:
5:00 AM Core Fit 5:15 AM Cardio Mixer 8:30 AM Cardio Mixer 8:30 AM HIIT It Hard 8:30 AM Yoga 9:00 AM Grit Strength 9:30 AM Group Run 9:30 AM Body Flow 10:30 AM Zumba 11:30 AM RPM 4:30 PM Grit Strength 4:30 PM RPM 4:30 PM Zumba 5:00 PM Mobility Training 5:30 PM Sprint 5:30 PM Corefit 5:30 PM Bodypump 6:00 PM Row 6:30 PM Body Attack
Strength: (Squat) Snatch 5-5-5-5
Accessory/CORE: 8 Min EMOM: Odd: Max Russian KB Swings, HEAVY Even: Plank, 60S *Use 35/25 plate on plank if able.
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
Daniel Allen, Trainer
My goal as a CF1606 trainer is to help people achieve goals beyond what they set for themselves. Read Bio
Dave Helminiak, Trainer
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. 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