Friday, December 2

One other date to let you know about – The In-House Competition will be Saturday, January 28 in the morning and yes, the Holiday Party is later that night. The In-House Comp is a great way to try a competition for the first time and test where you are as we head towards the CrossFit Open in late February. It’s an individual competition for CrossFit 616 members only! More details coming soon.

It’s Friday! Time for the Weekly Roundup!

1. Anybody up for this race?! 400 Meters of Pain!


2. A little more advice on why we HIGHLY recommend wrapping those thumbs around the pull-up bar. It’s safer and stronger and will make you better at pull ups and other bar movements.


3. How a Chess Champion Trains for the Big Game – It’s not just about training the mind for World Champion Magnus Carlsen. He believes his physical fitness plays a big role in being successful at chess.


Workout for Friday, December 2
10 minutes of Pull Up Skill Work
Kipping Swings, Kipping Pull Ups, Butterfly Kip, Muscle Ups

9 min AMRAP
1-2-3-4-5-6…
Squat Cleans (185/125)
Ring Muscle Ups

*scale muscle ups with Pull Ups + HR Push Ups

Rest 2 min

100 Burpees for time