2 sets:
6 turkish get ups (3 ea. side)
10 push ups (pause 5 seconds between each rep)
100 foot walking lunge (with KB)

For time:
5 Rounds of:
10 dead lifts (185/125)
5 burpees over bar
run 800m

First, we would like to congratulate everyone on another fun and successful open season. There were so many first pull ups and huge PRs all around and we couldn’t be more proud of all of you. As of tonight, the team is in 53rd place which is amazing because all of the contributing scores came from you, the members. You all should be very proud of that!

May is right around the corner and May 3rd marks the annual Long Island half marathon/10k/5k race that the gym has been participating in since 2010. We run this race not only as team CF 516, but also as Team WSA to raise awareness for Williams Syndrome. Coach Rob is a big part of 516 and the Williams Syndrome Association, and to show our support we would love for everyone to take part in this race. You can sign up for whichever distance you would like. To sign up for the race go to: http://www.run-li.com/site/index.php?id=6

Once you’ve signed up and registered, please sign up under team WSA at: https://adobeformscentral.com/?f=fQQuGEEbiwzkjabsRXPwqA#

If you have any questions pertaining the race please see one of the coaches.

Over the next few weeks you will see some changes at CrossFit 516. One of the first changes, effective next week, is that Tuesday classes will return to 60 minute classes instead of 90 minute classes. Tuesday will not necessarily be a “strength” day once that change takes effect.