Friday, January 15

There are still spots available for the self-defense course this weekend. It will start at 11 am right after the Saturday morning class. The course will be about an hour and a half and is only $20. It will be taught by some of Grand Rapids finest police officers. Bring your friends and family too!

The In-House Competition on January 30 is almost full. Just a few more spots in both the women’s and men’s divisions. If you want to compete get signed up soon!

CrossFit Games Open registration is open! Click here to sign up and join the CrossFit 616 team!

Weekly Roundup!

1. Harvey sent me this article about how exercise effects the brain. Exercise helps with everything from combating depression and anxiety to boosting your memory. Just another reason to get to the gym!

A neuroscientist says there’s a powerful benefit to exercise that is rarely discussed

If you are interested in this topic and want to know more, I recommend the book Spark by John Ratey.


2. Think you’ve mastered the jump rope?


3. Don’t clean like this…

Name this clean technique.

A video posted by BarbellShrugged.com (@barbellshruggedpodcast) on

Workout for Friday, January 15
Open WOD 11.5
20 min AMRAP
5 Power cleans (145/100)
10 Toes to bar
15 Wall balls (20lbs to 10′, 14lbs to 9′)

Rest 5 min

3 Rounds for Time:
90 Double Unders (or 1 min practice)
12 Burpees