Tuesday, December 22

On Saturday, January 16 we will host a self-defense seminar with Northern Tactical Development Group. Coach Dave is a Grand Rapids Police sergeant and will be leading the course with other officers. The course is being offered to CrossFit 616 members (and their families) first at a the very low price of just $20. It will be from 11 am to 12:30 pm and there will be refreshments provided. Also, space is limited to just 20 people so if you want in sign up as soon as possible. Payment of $20 reserves your space and you can sign up and pay at the gym.

The course will teach basic self defense techniques and will discuss how to navigate social media to avoid scams and predators. This is perfect for high school and college kids that may be on their own in the real world soon.

Please click the link below for more information. The flier says the course is for women, but it is open to everyone. If you have children or other family that want to attend, please sign them up.

Womens Self Defense Brochure

Workout for Tuesday, December 22
Tempo Front Squats
5X3 @ 70-80%
Tempo is 3/1/X (3 sec descending, 1 sec pause in bottom, stand)

12 min AMRAP
Ride 10 Calories
10 KB Swings (2/1.5)
20 Pistols (Alternating Legs)
30 Double Unders