CrossFit 515 Closed Until March 31

Black/Blue/Grey WOD

Email we sent out 3/17 … if you are a current member and did not receive it please email Kady kadynoyce@gmail.com

CrossFit 515 family,

Sorry for all the emails lately, but here is another.  We appreciate your support during this time we are forced to close our doors.  While we believe that fitness is a huge part of staying healthy and wish we could keep our doors open to you, the powers that be say otherwise.  We will give you what we can from afar and hope to see you all back April 1.  Keep working out and eating healthy and hopefully this madness is calmed down soon… like before this baby comes would be GREAT.

We will be at the gym from 11:30-12:30 tomorrow (3/18) for more equipment check outs.  If that time does not work for you please email Kady by responding to this email and we can set up another time.  We have plenty of equipment left.

A few reminders about the borrowed equipment:
– You are agreeing to return it to us in the condition you borrowed it in when we re-open (April 1) or you will replace it.
– Don’t drop the equipment, unless you have a mat (weights, dumbbells, kettlebells, wall balls, etc) Especially not outside, we don’t want it to get torn up on the cement and I’m sure you don’t want to replace it 😉

If you are not on our private Facebook group yet, request to join now! https://www.facebook.com/groups/2652781031645396/ I created this group for current members since we can’t physically be together at 515.  Feel free to share your workouts, nutrition, motivation or whatever you want!  If you notice someone isn’t on the group feel free to add them, I will approve them as long as they are a current member.

We will continue to post at home no equipment workouts along with some other workouts involving minimal equipment.  Workouts will be emailed and posted in the private FB group.  If you want to use a piece of the equipment that isn’t included in the workouts comment on our Facebook group or message us and we will make some more up!

We will stay active on social media, feel free to tag us and share your workouts there too 🙂

We have some extra toilet paper at the gym that won’t be needed for a while… if you need some, we are happy to sell you some.

If there is anything you need from us, please let us know.

Thanks again for making CrossFit 515 the great community that it is.

Bobby and Kady

March “Cool” Board ***Make some goals for yourself for March – Angie M. – 170# 3 Rep Push Press – Marc – 155# 3 Rep Push Press – Erik – Flight Simulator – 22:10!!

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3/17/20

Black/Blue/Grey WOD

“Age Group Qualifier Event 2”

For Time:
15 Chest-to-Bar Pull-Ups
10 Overhead Squats (95/65)
15 Chest-to-Bar Pull-Ups
10 Overhead Squats (135/85)
15 Chest-to-Bar Pull-Ups
10 Overhead Squats (185/115)
15 Chest-to-Bar Pull-Ups
10 Overhead Squats (225/145)
*15 Minute Time Cap

March “Cool” Board
***Make some goals for yourself for March
– Angie M. – 170# 3 Rep Push Press – Marc – 155# 3 Rep Push Press – 

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3/16/20

If you did not get this email please let us know and we will make sure we have your correct email address!

I’m sure you have been overloaded with coronavirus emails/ information, so we thought we would jump on the bandwagon too 😉 In all seriousness though… We do not have any plans of closing the gym unless we are forced to.  We wanted to offer at home workouts for the next couple weeks for those who are choosing to stay home.  Our plan is to send out an email on Sundays with 5 no equipment workouts for members.  Feel free to comment on our Facebook post with your scores!  **Workouts are included in the email**

We are also planning on cleaning the gym this week (we’ve been planning on doing this since before the coronavirus outbreak)
Some things to consider:
Wash your hands when entering/ leaving the gym.
Use the Clorox wipes to wipe down your equipment.
Stay home if you are feeling sick (this applies all the time.)
If you have been traveling we ask that you make sure you feel 100% healthy before coming in to the gym.

SPRING BREAK/ CHILD POLICY
We thought now was a good time to put out a reminder about our child policy since it is Spring Break for many schools. Kids must remain in kids area during class times unless they are accompanied by a parent who is NOT WORKING OUT.  Kids can sit on the blue chairs outside of the kids area ONLY IF they are old enough to know they are not allowed to leave the carpet.   We do not offer childcare, your kids are your responsibility while you are working out.  If they are not okay in the kids area we ask that you either take turns working out with your spouse, set your workout up right next to the kids area or make other arrangements for your kids.  Please be respectful to everyone else working out, no one wants to listen to kids screaming/crying during their workout time.  If your kids are sick, please do not bring them to the gym.

CLASS TIMES
With more people working from home here is a reminder of our class times.  Reminder:  we may be at the gym outside of class times but that is time for us to clean/ workout ourselves.  Please be respectful of class end times (gym closes MWF at 9:30AM, TH 8:30AM, M-F gym closes at 1:00pm and 6:30PM, except Thursday we close at 5:45 for kids class).

WEEKDAY CLASSES:
5:30-6:15 am (M-F)
6:30-7:15 am (M-F)
7:30-8:15 am (M-F)
8:15-9:30 am* (M,W,F only)*Open Gym (for those comfortable working out without a coach’s help)
9:30-10:15 am (M,W,F only) **515 CARDIO FIT
Noon-12:45 pm (M-F) 4:45-5:30 pm (M-F)
5:45-6:30 pm (M,Tu,W,F)
KIDS CLASSES (school year):
5:45-6:30 pm (Thursdays)
WEEKEND CLASSES:
8:30-9:30 am (Saturday)
10:00- 11:00 am* (Sunday) *Open Gym (for those comfortable working out without a coach’s help)
*There is not Open Gym every Sunday. Please check www.crossfit515.com/wod to find out if the gym will be open.

We will keep you updated with any other changes.  And as always we want to thank everyone for your continued support of our community, small business, and growing family!
Thank you,
Bobby and Kady

Black/Blue/Grey WOD

“Age Group Qualifier Event 6”


2 Rounds For Time of:
10 Deadlifts (315/225)
20 Deficit Handstand Push Ups (4.5″/3″ Deficit)
30 Front Squats (95/65) 
*20 Minute Time Cap


March “Cool” Board
***Make some goals for yourself for March
– Angie M. – 170# 3 Rep Push Press – Marc – 155# 3 Rep Push Press – 

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3/13/20

Black/Blue/Grey WOD

“Age Group Qualifier Event 3”

For Time:
100 Alternating DBell Snatches (50/35) (40/25) (30/15) (20/10)
50 Calorie Row
100 Bar-Facing Burpees (Step over the bar)
*20 Minute Time Cap

March “Cool” Board
***Make some goals for yourself for March
– Angie M. – 170# 3 Rep Push Press – Marc – 155# 3 Rep Push Press – 

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3/11/20

Every 3 Minutes Complete 5 Power Cleans For 5 Sets
*Reps can be touch & go, or you can drop and reset quickly between

Then…….

Black/Blue/Grey WOD

3 Rounds For Time of:
12 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
8 Ground-to-Shoulder with Sandbag/D-Ball/Stone (150/100) (100/70) (70/50) (50/25)
2 PegBoard Climb, girls above blue line (4 x 6′ Bent Arm PU Bar Traverse) (6 x 6′ Straight Arm Traverse) (40 Second PU Bar Hang)

March “Cool” Board
***Make some goals for yourself for March
– Angie M. – 170# 3 Rep Push Press – Marc – 155# 3 Rep Push Press – 

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3/10/20

Black/Blue/Grey WOD

For Total Reps:
1 Minute Max Calories SkiErg
REST 1 Minute
1 Minute Deadlifts (135/85)
REST 1 Minute
1 Minute Pull-Ups
REST 1 Minute
1 Minute Max Calories Row
REST 1 Minute
1 Minute Hang Cleans (135/85)
REST 1 Minute
1 Minute Ab-Mat Sit-Ups
REST 1 Minute
1 Minute Max Calorie Bike
REST 1 Minute
1 Minute Shoulder-to-Overhead (135/85)
REST 1 Minute
1 Minute Burpees

March “Cool” Board
***Make some goals for yourself for March

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3/9/20

Every 2 Minutes Complete 3 Front Squats for 6 Sets
*Please share the racks

Then……

Black/Blue/Grey WOD

3 Rounds For Time of:
10 DBell Snatches, Alternating (70/50)
30 Air Squats
50 Double Unders

March “Cool” Board
***Make some goals for yourself for March

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3/6/20

NO OPEN GYM SUNDAY

Black/Blue/Grey WOD

For Time:
2 Rounds of:
16 Deadlifts (135/85)
16 Toes-to-Bar
16 Push Ups

2 Rounds of:
12 Deadlifts (225/155)
12 Toes-to-Bar
12 Push Ups

2 Round of:
8 Deadlifts (315/205)
8 Toes-to-Bar
8 Push Ups

March “Cool” Board
***Make some goals for yourself for March
 

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