Weekly (Monday-Friday) 7AM class will begin the week of 10/19. Monday/Wednesday/Friday 7AM will be a “Next Level” Class. This class is open to anyone with an unlimited membership and is designed for those serious about competing in CrossFit. YOU DO NOT NEED TO WANT TO COMPETE TO DO THIS CLASS. This class will follow MY training program and will be separate of the Speakeasy Workout of the day. This class will not necessarily be “coached”. We would all be working out together, doing the same programming, just based on your own numbers/abilities/etc. This class will run anywhere between 1hr to 1hr and 30min.
On Tuesdays and Thursdays, the 7AM class will be the regular Speakeasy Workout of the Day, led by a coach.
The 2nd Annual Showdown By The Sea hosted by CrossFit By the Sea will be Saturday, Nov. 7th. This will be an awesome event that we highly encourage all to participate in! Click HERE for more info.
*Those doing the Nutritional Challenge, please get your midpoint InBody’s complete by Friday 10/16*
Today’s Workout
Conditioning
- EACH For time
- 21-15-9
- Shoulder To OH (115/75#)
- Ring Dip
- 21-15-9
- Rest 2 min
- 15-12-9
- Burpee Over The Bar
- Chest To Bar Pull Ups
- 15-12-9
- Rest 2 min
- 9-6-3
- Strict HSPU
- Strict Pull Up
- 9-6-3
Cooldown
- 200m Run
- 2 min Puppy Dog Stretch
- Banded Shoulder Stretches
