CrossFit 416 Daily – Wednesday, May 20

News and Notes:

  • The next round of our Endurance program starts on June 2nd.  If you’re looking to improve your running, prepare for an upcoming race or just want to enjoy the outdoors, then sign-up today
  • Schedule change for Sunday: Olympic Lifting is cancelled, Open Gym will run from 12:30PM to 2:30PM

Tuesday’s Whiteboard



Every 3 minutes for 5 rounds

Level 1: 3 reps +2.5-5lbs from last week

Level 2: 3 reps @92.5% of 1RM



Complete as many rounds as possible in 12 Min

5 x Muscle-up

7 x Overhead Squat(95/65)

9 x Over the bar Burpee

*Scale Muscle-ups with 5 strict pull-ups + 5 hand release push-up


A simple 4-step mobility system for every lifter

Brain cramps