1) **For anyone interested in or able to make the trip to Regionals in Albany to support Elyse, we would love if everyone could coordinate a day to come up together and represent 516 in style and should the north east what we’re made of. If you can stay for more than a day we have booked rooms at the TownePlace Suites by Mariott Albany Downtown/Medical Center. It’s about 1.5 miles from the event location and has complimentary parking on site. Hotels are booking up fast (we called three that were already fully booked!) so if you are thinking about going, just call them and book a room! Tickets are on sale on games.crossfit.com

2) OVERFLOW starts today, it will be a 4 day per week program that is to be done on the side of the gym, only after completion of the mandatory class workout.

3) DO NOT FORGET TO TAKE YOUR WEEKLY PICTURES FOR THIS CYCLE. The diet is more important than the exercises. To help some people out we will be posting a sample day plan if anyone is having a hard time breaking their foods down.

A.
3 sets: (45-60 sec rest between sets, NO MORE)
8 Deadlifts * Strict pull up until failure (10 or more, use band if necessary)

B.
3 sets: (45-60 sec rest between sets, NO MORE)
12 Barbell bent over row * single arm DB row (8 reps each arm)

C.
3 sets: (45-60 sec rest between sets, NO MORE)
9 RDL (Romanain dead lift) * 10 Glute ham raises

D.
2 sets: (45-60 sec rest between sets, NO MORE)
12 Barbell wide grip upright row * 12 DB Lateral raises (light weight)

E.
2 sets: (45-60 sec rest between sets, NO MORE)
12 Barbell Curls * 12 DB Curl

*Starting next week we will be adding metcons to the end of the “pulling days”