THIS SATURDAY:

516 SUMMER BBQ:
Will and Kristin Griswold will be hosting a CrossFit 516 summer BBQ for all members. If you know them or anyone at 516 you get that this is going to be a great time!! Food will be graciously provided by the Griswolds, just BYOB. Hope you can all make it.

Date: July 23rd (Saturday)
Time: 3pm
Address: 453 argyle rd, Mineola, NY 11501

FLEX ON THE BEACH is September 17th and we want to have as big of a showing as possible this year. It will be teams of 4 so find your team and sign up ASAP to guarantee a spot this year.

A)
1 Set: (not for time)
20 Turkish get ups (10 ea. arm)
30 Goblet squats
40 GHD sit ups

Today you will have some options as to what you want to do.
You can pick one of these options or mix it up, up to you.
A) 10 sets of 100ft prowler push with 2-3 minutes between sets
B) 10 sets of 150ft sled drag with 2-3 minutes between sets