Friday, June 23

Back to a full schedule this Saturday:
8:15 am – Elements and Weightlifting
9:30 am – CrossFit – must sign up in advance
10:30 am – Extra Credit

Weekly Roundup

1. ARE PEPPER SUPPLEMENTS HOT OR HYPE? – There are always new supplements coming out and since the supplement industry is unregulated you need to do your research! We always recommend starting any nutrition program with REAL food! If you need to supplement be sure you know what you’re taking!

2. Be nice! In real life and on the Internet!

Workout for Friday, June 23
5 Rounds for Time:
Run 400m
15 Overhead Squats (95/65)

Thursday, June 22

Here’s some links to articles on nutrition things I’ve seen this past week. With the coconut oil “scandal” I think it’s a good time to remind everyone to read the research, the rebuttals and know who is conducting/funding the research before making any decisions.

So, if you have some time, read some of these and make your own decision. Don’t get caught up in mainstream media headlines. The headline rarely gives the full story.

1. Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association

2. Coconut oil isn’t healthy. It’s never been healthy.

3. Please Calm Down: Coconut Oil Is Fine

Workout for Thursday, June 22
Aerobic Capacity Training
5 Rounds
30 Second Max Effort on Bike/Rower
5 min Row or Ride At Moderate Pace

Score is total burpees
During 5 min Row/Ride looking for 150 BPM or
24-26 beats in 10 seconds.

Wednesday, June 21

Independence Day weekend schedule:

Saturday, July 1: Full Schedule
8:15 am – Elements and Weightlifting
9:30 am – CrossFit
10:30 am – Extra Credit

Monday, July 3: One Class
CrossFit – 9-10 am

Tuesday, July 4: Closed

Workout for Wednesday, June 21
5 Rounds for Time:
3 Round of “Cindy”
1 Round of DT

1 Round of Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats

1 Round of DT:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead

Tuesday, June 20

A couple of requests:

1. Please send all business (especially money/account) related questions to rather than one of the coaches phones or Facebooks or Instagrams or Snapchats or Twitters or USPS mailboxes. We want to make sure all billing and business things get handled in a timely manner and as accurately as possible, so having them in the business email helps that happen.

2. Please do not use the parking spots in front of our neighbors’ storefronts. At least between 7 am and 5 pm. They need to keep some open spots for their customers too. You can use any spot on the far side of the parking lot, just leave the ones on the building side open. You can park on the backside of the building, just be careful when walking in if a class is in progress. I know everyone is being nice and leaving the closest spots, but there are almost always spots in front of our door – use them!

3. We are hosting at CPR and first aid certification on July 23. Our very own Crystal will be running a class and there are 19 spots available if you would like to attend. The class is $50 and includes a make out session with a dummy. We will have a sign up sheet posted at the gym.

Workout for Tuesday, June 20
Double Two
Row 2K
200 Double Unders
Run 2 Miles

Monday, June 19

Just wanted to say thank you all again for your help and support Saturday! These events would not be possible without your participation and your willingness to volunteer.

I can’t tell you how many times I went to check on something or wanted to get something done and saw that one of you had already taken it upon yourself to do it. I’ve been to lots of local competitions and I can confidently say that our volunteers are the best.

I’ve also had other gym owners ask how we get such great volunteers in big numbers and I just say that you all are amazing people and all we had to do is ask. I don’t know if we can express how much that means to us.

For those of you that competed, we are so proud of you. We had multiple teams reach the podium and saw all of you do your best. Your movement quality and attitudes are always at the top and we want to thank you for representing 616 so well.

Thank you all so much for your support and we will continue to attempt to repay you with our dedication and hard work every day!

Workout for Monday, June 19
Back Squat
5X3 @ 70% to 80%
*Green Light Day
*If it feels good or you missed max day go for a 1RM.

For Time:
40 Wall Balls (30 # to 10′, 20# to 9′)
40 T2B
Rest 2 min
4 Rounds For Time:
10 Wall Balls
10 T2B

Friday, June 16

Remember, no classes this Saturday because we are hosting the MidSummer Meltdown competition! If you’re not competing or volunteering come cheer everyone on.

Weekly Roundup!

1. Sound familiar anyone…

2. If you’re not following Snatchin’ Snacks, you’re missing out.

3. GAINZZZZZZ. Right, Kristen?

Workout for Friday, June 16
Run 1 Mile For Time (yes, this is a benchmark workout)

6 min AMRAP
7 T2B
7 Burpees

Thursday, June 15

Here’s a post from Squat University on how to minimize wrist pain in the overhead squat. Try these things tomorrow if you think the worst part of overhead squatting is the stress on your wrists.

Make sure you read the full description for better understanding of how and why this may help.

Workout for Thursday, June 15
Overhead Squats – Working from Rack

9 min Clock
Buy-In 800m Run, AMRAP in remaining time:
11 Overhead Squats (95/65)
7 C2B Pull Ups

Wednesday, June 14

I know this is a Reebok commercial, but I love the message. Jason Khalipa is a great example of how we can use CrossFit, or working out in general, to help us get through the tough times in life.

I have certainly gained confidence in the non-gym parts of my life by facing and overcoming challenges every day in the gym.

I hope that you can find that confidence and use these gym challenges to make yourself more than just physically fit.

Workout for Wednesday, June 14
20 min Not for Time, rotate through movements continuosly for 20 min
Hand Over Hand Sled Pulls
Landmine Rows
Strict Toes to Bar (5 to 7 reps)
*Scale T2B with Toes to Rig*

7 min AMRAP
10-20-30-40-50-60…continue increasing by 10 reps
Double Unders
7 Push Ups

Tuesday, June 13

This Saturday is the MidSummer Meltdown! We’re looking forward to a great event with a full field of competitors this year!

If you’re competing you will receive your info packet this week with a full schedule and all of the event details you need to know. Registration is at 8 am!

Also, due to the competition, we will not have any classes this Saturday. I know many of you volunteered to help, but if you want to come watch and cheer everyone on I know the competitors will appreciate the support!

Also, after the competition we are heading to Pat’s husbands celebration of life at 5 pm. She’d love to see you all there!

Thanks you to everyone that has helped so far with the event. See you Saturday!

Workout for Tuesday, June 13
1 Rep Max Front Squat

For Time:
15/10 Cal Bike
20 Wall Balls (20# to 10′ / 14# to 9′)
10 Burpees
20 Wall Balls
15/10 Cal Bike

Monday, June 12

Thanks for coming out to Cannonsburg Saturday! We had a blast getting outside and using our fitness in different ways. If you didn’t get to join us Saturday, take advantage of the Michigan summer and get outside!

We’ve got more stuff coming up too so if you didn’t make it, don’t worry, there’s lots more to come.

And to help you keep up with it all, we’ve added our events calendar to the website. You can find it under the community tab or click this link:

You can click on each event to see times, directions and other details. Check it out and save those dates!

Workout for Monday, June 12
Pull Up Progressions – Chin Up Grip

For Time:
20 Single Arm DB Push Press (Right Arm)
20 Single Arm DB Push Press (Left Arm)
20 American KB Swings (1.5/1)
Run 800m
20 American KB Swings (1.5/1)
20 Single Arm DB Push Press (Left Arm)
20 Single Arm DB Push Press (Right Arm)