CrossFit 416 Daily – Thursday, July 16

News and Notes:

  • CrossFit 416 has partnered with Optimum Health Fitness and Sports Training to offer therapy services to our members.  Check our the Therapy Services page for more info.
  • The Squat Performance Workshop is sold out.  We are gaging interest to add a second time/date, please email if you’re interested, but missed the sign-up.

Wednesday’s Whiteboard


Level 1: 

A)3 x 3 (Push Press + Split Jerk)

B)3 x 1 Split Jerk


Level 2

A)3 x 3 (Push Jerk + Split Jerk)

B)3 x 1 Split Jerk



“Cindy’s Kettlebells”

With a partner complete as many reps as possible in 10 min

Partner 1: Completes 2 rounds of Cindy (5 x pull-up, 10 x push-up, 15 x squat)

Partner 2: Completes AMRAP of Double Kettlebell Swings (2 KB’s 53/35)

*Partners alternate

*Score is total swings

*Scale swings with 1-arm swing



60 sec lax ball butt smash

60 sec Shoulder band distraction


Kettlebell Sport – 7 reasons it’s for everyone