Friday, February 23

It's finally here! Open workout 18.1. Please make sure you read/watch the workout rules and movement standards before starting. See you tonight at Friday Night Lights!

And there's still time to join the team! Head to the CrossFit Games site now to join.


Workout for Friday, February 23
Open Workout 18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

CrossFit 616
Thursday, February 22

Open workout 18.1 announcement tonight! The announcement is at 8 pm and as soon as we hear it, Adam and Jeff are going head-to-head!

Come out to watch the announcement and support these guys.

We obviously don't know what Friday's workout is going to be so we're not doing anything crazy today. Come in and recover with a nice row and be ready for Friday!

Here's a reminder of the schedule throughout the Open:

Thursday 8 pm - Workout Announcement and Head-to-Head Matchup

Friday - Full class schedule through noon class, Open workout is WOD (secure your own judge during class times)
Open gym 3-5 pm (secure your own judge)
Friday Night Lights - 5-8 pm (you don't have to be here the whole time, just workout in a heat and judge a heat)

Elements and Weightlifting - 8:15 am
CrossFit - 9:30 am
Extra Credit - 10:30 am
Open Gym for Open Workout (secure your own judge) - 9:30-11:30 am in new gym

Full Class Schedule
Open Gym 3-4 pm (secure your own judge)
New gym space available in evenings until 7 pm (secure your own judge)

Workout for Thursday, February 22
Aerobic Capacity
30 min Row
Check Heart Rate Every 5 min
Maintain 150 BPM Heart Rate
*25 beats in 10 seconds*

CrossFit 616
Wednesday, February 21

Handstand push ups and double unders in today's workout. I hope you've been practicing these skills over the last year so when they come up in the Open you are ready for them. 

If you haven't gotten in as much practice as you may need, don't worry, this fitness thing takes time and if you put in the work you can develop these skills. But you do have to practice. 

Just a few minutes a day or three times a week can make a huge difference, but it takes consistency over the long haul. Weird, seems like consistency is important in a lot of things.

Approach each workout with the attitude of "this is practice and it's going to make me better." Don't dread workouts with things you're not good at, embrace them as a chance to improve.

There are tons of helpful tips and tricks out there for handstand push ups and double unders, but when it comes down to it, you just need to practice more often. So let's get to it!

Workout for Wednesday, February 21
5X3 Heavy Object Squats
*Pause in Bottom*

7 Rounds for Time
8 Handstand Push Ups
6 Burpees
40 Double Unders

CrossFit 616
Tuesdsay, February 20

I've got a few thoughts running around in my head and I just want to get them down somewhere so I can organize them (hopefully). Sorry if this jumps around a bit.

I ran into someone over the weekend that was overweight and after he asked what I did for a living he jokingly said, "I don't spend much time at the gym." I of course invited him to try out 616, but the reality of that happening is pretty slim. 

This isn't a criticism of him, it's just that I want ideas on how to really reach this guy and people like him. CrossFit appeals to a particular group of people that enjoy working out and love being active. We love those people, but we NEED to reach the other parts of the population.

How do we do that?

People think they need to get fit before joining CrossFit. That's not true. You GET fit doing CrossFit.

Losing weight starts with nutrition and you can't out train a bad diet. Making small changes, one at a time, can make a huge impact over the long haul. It's all about consistency.

You can make these changes and avoid medication. It's not that easy, but it does work.

In the video below, Ron proves this is true. He figured out the diet part on his own then his exercise routine lead him to CrossFit. I'd love to think the people that need CrossFit (including nutrition) will just wander in one day, but that may be a stretch. But I think as a community we can reach these people. 

It's easy to think about those people you know would love CrossFit and invite them to try it. Next time we have a friends day, let's think about inviting people that need a change.

Like I said, I'm rambling a little, but this is something that's been in my head for a while. We want to be a part of a change in this community and the world. Let's help people get healthy and make a difference!

Workout for Tuesday, February 20
17 min AMRAP
Row 20 Cal
9 Deadlifts (225/155)
9 T2B

CrossFit 616
Monday, February 19

Our first match up is set! This Thursday, immediately following the announcement of 18.1 by Dave Castro, Adam Shaffer will take on Jeff Decker in a head-to-head matchup!

Thanks to both of these guys for volunteering and please come out to support them and watch the Open announcement.

The announcement will begin at 8 pm and once we get the official rules and standards for the workout we will get Adam and Jeff started. 

Now we need a match up for 18.2! First people to email are in!



Workout for Monday, February 19
10 min EMOM
3 touch and go squat cleans (155/105)

For time:
30-20-10 single arm dB thrusters, 15 burpee box jump overs after each rd.

CrossFit 616
Friday, February 16

Every time I see videos like the one below I get a little more excited. We've been talking to you all week about the Open and getting you to join our team and hopefully you do!

Don't make the Open something scary or bigger than it needs to be. It's just about getting together with your fellow members each week and pushing a little harder than you normally do. It's a great test of where you are and I promise it is a lot of fun.

I've heard a ton of reasons about why some of you don't want to do the Open, but I've never heard anyone say they regretted doing it afterwards. It really is fun and rewarding. 

Also, paying the money to officially enter DOES make you push harder. It's just $4 a week and I know most of us waste more money than that on coffee and beer. 

The fact is, I want you on my team. I want you to see what you're capable of, and I have seen how the Open brings the people of this gym together each year. I want you to experience that. 

Our first head-to-head matchup will be announced soon so please be ready to support them Thursday night at 8 pm for the first workout announcement! 

Looking forward to another great season with you all! 


Workout for Friday, February 16
For Time:
1,000m Row Buy In
20 Clean and Jerks (205/135)
1,000m Row Cash Out

CrossFit 616
Thursday, February 15

I am not making any claims about these tools being beneficial in any way, but I did try the Theragun and it felt pretty good. These self massagers seem to be pretty popular, but the prices are a little high to try it out. Luckily, the Internet stepped in and taught us how to make our own.

I was talking to a few of you about this and found the video so you can try it yourself. If you do try it, please be safe and don't try anything crazy. But let me know how it works!


Workout for Thursday, February 15
Tempo Back Squats
3 sec Descent, 1 sec Pause, Stand, 3 sec Pause

10 min AMRAP
8 Single Arm Overhead DB Lunges
6 Burpees

CrossFit 616
Wednesday, February 14

Tom posted this the other day on Mobi_Strength and I think everyone can benefit from it. These are the results of six weeks of dedicated mobility work. 

The pictures speak for themselves. This is real progress made by a consistent effort every other day for a little more than a month. 

If you want to make a change you can, but it does take some work. However, I can't believe anyone would look back at a change this significant and think the 10-20 minutes three or four times a week were not worth it.

If you need help on your overhead, hip, ankle, shoulder, etc. then join us for a mobility clinic or set up a time to do some one-on-one work. This can be the biggest help for some of us. Getting in the right position can be much more valuable than adding volume or weight. You can "get stronger" just by being in a better position. What I mean is that you can actually realize the strength you already have. Don't let poor mobility hold you back and longer!

Workout for Wednesday, February 14
Snatch Practice - Every 90 sec for 15 minutes
1 High Hang Snatch + 1 Snatch from Floor

6 Rounds for time
50 Double Unders
20 DB Snatches Alternating Arms

CrossFit 616
Tuesday, February 13

I came across this article over the weekend and thought it was interesting.  It's called How Much Do Olympic Speed Skaters Squat from BarBend from Team USA. 

They don't get into the details as much as I would have liked, but they do have some pretty high expectations of their athletes - in particular - they want male athletes to squat 2.7 times bodyweight and females to squat 2.5 times. That's pretty impressive.

They also use the Olympic lifts to work on speed, power, and explosiveness and lots of accessory movements to balance the athletes out.

This is all on top of their on-ice training, which occupies most of their time. It can be easy to forget how much work these athletes put in chasing the Olympic dream. Most of them aren't making much if any money either.

Here's that speed, power, and explosiveness on display!

Workout for Tuesday, February 13
15 min NFT
5 minutes of Heavy Object Holds
5X2 Weighted Pull Ups
*scale weighted pull ups with negatives or ring rows

4 Rounds for time
15/10 Cal Bike
10 Air Squats
10 Push Ups
10 C2B Pull Ups

CrossFit 616
Monday, February 12

Thank you to everyone that came out Saturday to check out the new gym. We still have some work to do, but we're excited to have more space and equipment for you all to use. 

Also a big thanks to those of you that supported the Row Raiser in Lansing. Thanks Joe for organizing the team and to all of you that donated and raised money for a great cause. Just another reminder that we have the best community!

We did this workout on December 29 and since then we've been doing a lot of workouts to build your work capacity. Building that engine with aerobic capacity work and doing workouts with higher volume should pay off, and we should be able to move through this AMRAP better.

Of course, we always repeat workouts to measure our progress so make sure you are tracking your results. We keep score so you can have data to measure your progress. This is an important part to your training and should provide you valuable information. Write down everything in your journal from how you did on the workout to how you're feeling (maybe you are just getting over being sick), how you slept, what you ate and more. The more information the better. 

Workout for Monday, February 12
Open Workout 11.5
20 min AMRAP
5 Power Cleans (145/100)
10 T2B
15 Wall Balls (20# to 10' / 14# to 9')

CrossFit 616
Friday, February 9

No sign up necessary for this Saturday's CrossFit class at 9:30 am! We are going to officially open the new gym space and we can spread out a little. So, no cap on the class this week (this week only for now) so we can get as many of you in here as possible. Come check out the new digs and play with some new toys.

The gym space will be open, but the front part will not just yet. We want to have one more unveiling for you in the next week or so. But can't wait to share this all with you soon!

Also, still waiting for this to happen at 616 someday...

And Snatchin' Snack is still killing it!

Workout for Friday, February 9
20 min AMRAP
10 C2B Pull Ups
10 Power Cleans (95/65)
10 Thrusters (95/65)

CrossFit 616
Thursday, February 8

We've got some time set aside today for skill practice. This can be any skill you choose - kipping pull ups, muscle ups, handstand push ups, double unders or anything else. Please have something in mind that you need to work on so we can get right to work.

Also, the MidSummer Meltdown is back for 2018! The partner (MM/FF, RX'd/Scaled) competition will be Saturday, June 16. 

We're looking forward to hosting the competition with more space to spread out and have some fun. Find your partner now and get registered here!

And follow along with all of the updates and conversation for the event on Facebook here.

Workout for Thursday, February 8
15 min Skill Practice
Pick a Skill Movement to Practice

7K Row
*Stop Every 1,000m to check heart rate. 
**Looking for 150 BPM, 25 beats in 10 sec 

CrossFit 616
Wednesday, February 7

We've got overhead squats today and this movement gives people trouble usually for mobility and stability reasons. If you can't get in a good position you will be weak in the movement even if you're relatively strong.

You can do a search on Youtube for overhead squat mobility and find hundreds if not thousands of videos for things to try to improve your OHS position. 

But how do we make a long-term change for our mobility. Some of these foam rolling and banded stretching routines make a big difference for a day, but they don't seem to last. We need to make a plan to really fix the problem.

Sorry if this is too much of a sales pitch, but making long-term change is what the mobility clinic we're hosting is all about.

We have the lower body clinic coming up on February 17 and in this course you will go through lots of tests and drills. Some of these drills will be harder than others and those are the ones you know you need to focus on going forward. You have to put in the work after learning what you need to fix.

If your hips, hamstrings, glutes, ankles, etc... feel tight, this clinic is for you. Sign up at the gym while space is still available.

Workout for Wednesday, February 7
Clean and Jerk Practice
15 Rounds, 1 Every 1:30
1 Clean and Jerk
*Build Up in Weight with good lifts

Overhead Squat
Build Up with Good Lifts in a good Position

CrossFit 616
Tuesday, February 6

We wrapped up another weightlifting cycle last week and that means we're taking this week off to recover a little before starting the new cycle on Thursday, February 15.

Also, please bear with us this week as we try to finish building out the new gym and rearranging some things in the current gym. I promise it will be worth any hassle in the end. 

Here's a quick tip for getting into a headstand/handstand. Get in the right static position and you will be stronger for the push into a handstand!

Workout for Tuesday, February 6
EMOM for 10 min
11 Unbroken Wall Balls
*Choose a Wall Ball weight to stay unbroken

5 Rounds for Time
10 Box Jumps
8 Cal Bike

CrossFit 616
Monday, February 5

Hopefully you read my previous post about the CrossFit Open and why we encourage you to sign up. If not, check it out here.

We are going to run the Open basically the same way we did last year. That means Thursday night head-to-head matchups are back! It also means Friday Night Lights is back!

Each week (starting Feb. 22) the Open workout will get announced on Thursday night at 8 pm. We will get the rules for the workout and then our two volunteers will go head-to-head on the workout immediately after. If you want to do a head-to-head matchup be the first person to email us with you and your opponents name each week.

Then on Friday night we will run heats of the workout from 5-8 pm each week. You can workout in a heat and then judge a heat or two. We want to get as many people as possible together at this time and make it the best Open atmosphere yet!

If you can't do the workout during Friday night lights you have until the following Monday at 8 pm to submit your score. The Open workout will be the workout of the day each Friday, but we won't have judges standing by to make it official. If you can't make it Friday night, you can do the workout during class or during Open gym time, but YOU need to secure a judge. 

We will still hold our full schedule of classes on Saturdays this year. If you need to do the Open workout Saturday morning you can use the new gym space from 9:30 to 11:30 am. We will hold CrossFit class from 9:30 to 10:30 am and Extra Credit from 10:30 to 11:30 am in the original gym space. Again, on Saturday YOU need to secure a judge.

So, here's what the schedule will look like each week

Thursday 8 pm - Workout Announcement and Head-to-Head Matchup

Friday - Full class schedule through noon class, Open workout is WOD (secure your own judge during class times)
Open gym 3-5 pm (secure your own judge)
Friday Night Lights - 5-8 pm

Elements and Weightlifting - 8:15 am
CrossFit - 9:30 am
Extra Credit - 10:30 am
Open Gym for Open Workout (secure your own judge) - 9:30-11:30 am in new gym

Full Class Schedule
Open Gym 3-4 pm (secure your own judge)
New gym space available in evenings until 7 pm (secure your own judge)

Workout for Monday, February 5
8 min AMRAP
12 Cal Row
12 T2B

Rest 5 min

7 Rounds for Time
10 Burpees Over the Dumbbell
30' Walking DB Lunge

CrossFit 616
Friday, February 2

Anyone remember 15.5? Here's Mat Fraser and Alex Anderson taking it on. I'm sure this is exactly what I'll look like doing it too. 

In all seriousness, I don't post videos like this to make us look bad, I do it to push us and inspire us. Seeing the best in the world can motivate us because we know what's possible with hard work.

Sure, we may never make it to the CrossFit Games, but we can get better each day. I've talked about the growth vs. fixed mindset before and this is a perfect example.

Having a growth mindset doesn't mean you're the best. It means that you're ready to practice and work to get a little better each day. It also means you accept where you are because you know it's not where you're going to be tomorrow, next month or next year. Having a growth mindset means you don't have to be afraid of failure because you can learn from that experience rather than letting it define you.

So, check out the best of the best doing this workout and then give it YOUR best!


Workout for Friday, February 2
Open Workout 15.5
For Time:
Calorie Row
Thrusters (95/65)

1,000m Cool Down Row

CrossFit 616
Thursday, February 1

This video from CrossFit caught my eye for a couple of reasons. One, It's called CrossFit, Healthy Eating "Saved My Life" and two, he talks about the confidence he has gained from doing CrossFit and getting healthy.

Vishal points out that CrossFit alone isn't enough to overcome a poor diet. You may lose some weight, but it will plateau and you certainly won't get the health benefits (nutrients) that come with the proper diet.

And I love the confidence part. I am not sure how anyone that does what we do on a daily basis could lack confidence. You kill it in the gym every day and prove that you're a badass, how could you not hold your head high outside of the gym?

I know it's not always that simple, and we all have those times when we get down on ourselves, but step back and take a look at what you do here. You are here making yourself better every day and that is something you should take pride in.

Let that confidence carry over into other parts of your life. Be strong and take control of those hard things like diet, work stress and family conflicts. You ARE capable of taking control. I know because I see what you do every day.

Keep pushing and soon you'll be inspiring those around you to change for the better. And thank you for your hard work every day!


Workout for Thursday, February 1
Pistol Practice - 5 Sets of 10 Reps Alternating Legs
Pistol Squats or Pistol Squat Progressions

Workout 18.0
For Time:
Dumbbell Snatches
Burpees Over the Dumbbell
*10 min Cap

CrossFit 616
Wednesday, January 31

It's Wednesday FriendsDay! Bring a friend to any class time throughout the day to try CrossFit!

Also, I know some of you have already registered for the Open and that's awesome, but our team wasn't set up. There was a delay with the judges course that we have to take and it's finally up and running and, great news, I passed!

So, the team and affiliate are now active and you can join us whenever you are ready. I did add all of you that had registered under 616 already so let me know if you don't see your name on the team page.

If you are new to CrossFit and aren't familiar with the Open it's a worldwide competition that is the first step toward the CrossFit Games. We will do one workout a week for five weeks starting February 22 and submit our scores to test our fitness against CrossFitters all over the world. You can read more about it here.

As always, we encourage people to do the Open to test where you are right now in your fitness journey. It's not about where you used to be or where you want to be, it just gives you a snapshot of where you are today.

We've also seen the Open push people to attempt and do things they didn't think possible. We've seen everything from first pullups or muscle ups to PRs on clean and jerks and snatches. 

You have all experienced this community first-hand in some way, but the Open gives us all a chance to come together at one time, and that encouragement and support we get from each other just has a way of making special things happen.

We also see people find a new gear on workouts. They even surprise themselves sometimes and break through mental barriers that may have been holding them back. 

Sure, it's technically a competition, but we approach it as a community event- for our own 616 community and the CrossFit community around the world. It's pretty cool to do the same workout that hundred of thousands of CrossFitters all over the globe are doing at the same time.

So, get signed up and join the team and let's get ready for 18.1!

Workout for Wednesday, January 31
EMOM 20 min
Odd: 7 C2B Pull Ups + 7 Push Ups
Even: 7 Box Jumps + 7 Cal Bike

CrossFit 616
Tuesday, January 30

I've been following these guys on Instagram for a while and they put out some pretty informative and entertaining videos. 

We've talked with some of you in the past that have experienced some hand and arm numbness when overhead squatting or holding something overhead (or, just sleeping in a bad position). I think this video does a great job of showing why that might happen and how to begin to fix it. 

As usual, getting everything in the right position makes things work better and gets rid of a lot of pain so we need to start there. Check out the video so you can see exactly what muscles and nerves are involved and how to begin your treatment.

Also, follow these guys for some other great fixes and tips for common movement issues.

A post shared by MoveU (@moveu_official) on


Workout for Tuesday, January 30
Back Squat
5X3 @ 75% to 85%

4 Rounds for Time
12 Power Snatches (75/55)
30 Double Unders
30 Wall Balls (20/14)
30 Double Unders
*Scale DU with 30 Single Unders

CrossFit 616
Monday, January 29

Thanks again to all of you for everything this weekend. We really appreciate everyone that participated and helped out at the competition and you should all be proud of your hard work.

You guys blew us away Saturday night too, and we will do everything we can this year to give you the best possible service and support. Thank you!

This Wednesday is Wednesday FriendsDay! Bring a friend to any class time throughout the day to try CrossFit for the first time!

Here's a video we produced a little while ago that really shows who we are. Please share it with anyone you'd like to invite. 


Workout for Monday, January 29
EMOM 10 min
8 T2B
8 Slam Ball Twists

7 min AMRAP
5 Clean and Jerks (115/85)
8 Bar Facing Burpees
*Unbroken Clean and Jerks the whole WOD!

CrossFit 616