September 2015

Nutrition Challenge Info:

$40 buy-ins are due this week at the gym, as well as your before photos. Please give cash or check to any of the CFSE coaches.

InBody check-ins are this week at the Nutrishop in Wall. Be sure to check out the Speakeasy Supplement Stack at the shop as well!

 

Please note schedule changes starting MONDAY 9/14.

• No more 8AM class, 5:15 and 9:30AM are still active.
• Afternoon schedule:
  • Monday/Wednesday
    • 4:15- WOD
    • 5:15- CF Lite
    • 6:00- WOD
    • 7:00- WOD
    • 8:00- WOD
  • Tuesday
    • 4:15- WOD
    • 5:15- CFSE Teens
    • 6:00- WOD
    • 7:00- WOD
    • 8:00- WOD
  • Thursday
    • 4:15- WOD
    • 5:15- Open Gym (45min)
    • 6:00- WOD
    • 7:00- WOD
    • 8:00- WOD
  • Friday
    • 4:15- WOD
    • 5:15- CF Lite
    • 6:00- WOD

 

Today’s Workout

Strength

• 5×5 Back squat @90% of Friday 9/4

Conditioning

• 2 Rounds for time:
  • 15 Clean and Jerks (135/95#)
  • 30 Toes to bar

Finisher

• 3×10 Good mornings

Pre-order for CFSE SnapBacks ends Friday 9/11. Comment on the Facebook post to pre-order yours now. $25.

InBody Check-ins for the Nutrition Challenge are THIS week at the Nutrishop in Wall. 

 

Today’s Workout

Open Gym: 7-9AM

9 and 10AM classes: 

“Morrison”

50-40-30-20-10 For Time:

Wallballs (20/14#)

Box Jumps (24/20″)

KB Swings (53/35#)

Thank you to all who showed up for Bring your Friend day yesterday! It was a huge success and we hope your friends had as much fun as we did. 

Big thank you to Christian and Kristi from Nutrishop for coming by and talking about our upcoming nutrition challenge. Don’t forget, InBody check-ins are THIS WEEK. 9/6-9/14 at the Wall Nutrishop. $40 buy-ins are also due by the 14th in order to be eligible for the challenge. Please give your buy-ins to any of the coaches this week. 

If you were unable to attend the seminar, please continue checking back on the blog for all of the information as well as the Facebook group. 

 

This week at Speakeasy:

Monday– Happy Labor Day!

Schedule: 7-9AM: Open gym, 9 and 10AM: “Morrison”

Tuesday- Squats + Couplet

Wednesday- Meathead Stuff

Thursday- Gymnastics + Open Gym 

Friday- Squats + AMRAPS

Saturday- Relays

 

Don’t forget that “Bring your friend” day is TODAY during our 10AM class. Immediately following the class, all of our upcoming nutrition challenge information will be released. Here are some of the basics you need to know before showing up:

1. This challenge is 45 days. Core exercises will be posted 3x a week.

2. You can choose between a Paleo diet and a Modified Paleo diet. YOU MAY NOT SWITCH DURING THE CHALLENGE. Paleo will be for weight loss and perhaps an increase in performance/energy. Modified Paleo option will be for those more concerned with their performance than a number on a scale. You may lose weight with this option as well.

3. This challenge is $40 per person.

4. InBody Technology will be used to track your progress before, during and after the challenge.

5. 4 winners will be announced.

Paleo Option= 1 male/1 female based off of most weight lost AND before/after photos.

Modified Paleo Option= 1 male/1 female based off muscle mass vs. body fat % (InBody) AND performance test.

6. Absolutely no alcohol will be allowed. Sorry guys. Summer is over..you had your fun 🙂

For those of you that cannot attend the information session, I will post all of the important information next week. Remember, this challenge IS open to the public, and Kristi D’Arpa from Nutrishop will be coming by Saturday to talk to you all about supplements and the InBody we will be using to track your progress! Don’t miss out!

Battle of the Boxes hosted by Monmouth CrossFit is going to be Saturday, Oct. 4th at MCF. This is a team competition of 2 guys and 2 girls per team. Get your teams together and lets represent CFSE! Last year we had a great turnout of teams and an awesome showing.

Our CFSE Teens Program will be starting up again Tuesday, Sept. 15th and 5:15PM. This will be a weekly course for $75 a month. Email: Emmy@crossfitspeakeasy.com to enroll your teen today! 

 

Endurance Class- 8AM

5x500m Rows

Females- Between 1:53-1:56 Pace

Males- Between 1:46-1:50 Pace

– Rest 5 minutes between each effort, but maintain a light row during this time to stay warm. 

 

Today’s Workout- 9AM and 10AM

In teams of 3:

• AMRAP16:
  • Pace Setter= 200m Medball Run (20/14#)
  • Worker= Max distance on rower
  • Partner 3= 30 Air squats (rest after completion)

 

Don’t forget that “Bring your friend” day is TOMORROW during our 10AM class. Immediately following the class, all of our upcoming nutrition challenge information will be released. Here are some of the basics you need to know before Saturday:

1. This challenge is 45 days. Core exercises will be posted 3x a week.

2. You can choose between a Paleo diet and a Modified Paleo diet. YOU MAY NOT SWITCH DURING THE CHALLENGE. Paleo will be for weight loss and perhaps an increase in performance/energy. Modified Paleo option will be for those more concerned with their performance than a number on a scale. You may lose weight with this option as well.

3. This challenge is $40 per person.

4. InBody Technology will be used to track your progress before, during and after the challenge.

5. 4 winners will be announced.

Paleo Option= 1 male/1 female based off of most weight lost AND before/after photos.

Modified Paleo Option= 1 male/1 female based off muscle mass vs. body fat % (InBody) AND performance test.

6. Absolutely no alcohol will be allowed. Sorry guys. Summer is over..you had your fun 🙂

For those of you that cannot attend the information session, I will post all of the important information next week. Remember, this challenge IS open to the public, and Kristi D’Arpa from Nutrishop will be coming by Saturday to talk to you all about supplements and the InBody we will be using to track your progress! Don’t miss out!

Battle of the Boxes hosted by Monmouth CrossFit is going to be Saturday, Oct. 4th at MCF. This is a team competition of 2 guys and 2 girls per team. Get your teams together and lets represent CFSE! Last year we had a great turnout of teams and an awesome showing.

Our CFSE Teens Program will be starting up again Tuesday, Sept. 15th and 5:15PM. This will be a weekly course for $75 a month. Email: Emmy@crossfitspeakeasy.com to enroll your teen today! 

 

 

Today’s Workout

Strength:

• 1×5 Back Squat
  • Try to increase your 5RM by 5lbs today

Conditioning:

• For Time:
  • 50 KB Swings (53/35)
  • 25 Right Arm KB Push Press
  • 25 Left Arm KB Push Press
  • 50 Burpees over the KB

-Rest as long as you work-

• RUN IT BACKKKK
  • 50 Burpees over the KB
  • 25 Left Arm KB Push Press
  • 25 Right Arm KB Push Press
  • 50 KB Swings 

Score= Time of 1st + Time of 2nd 

 

Don’t forget that “Bring your friend” day is THIS Saturday, Sept. 5th during our 10AM class. Immediately following the class, all of our upcoming nutrition challenge information will be released. Here are some of the basics you need to know before Saturday:

1. This challenge is 45 days. Core exercises will be posted 3x a week.

2. You can choose between a Paleo diet and a Modified Paleo diet. YOU MAY NOT SWITCH DURING THE CHALLENGE. Paleo will be for weight loss and perhaps an increase in performance/energy. Modified Paleo option will be for those more concerned with their performance than a number on a scale. You may lose weight with this option as well. 

3. This challenge is $40 per person. 

4. InBody Technology will be used to track your progress before, during and after the challenge. 

5. 4 winners will be announced.

Paleo Option= 1 male/1 female based off of most weight lost AND before/after photos.

Modified Paleo Option= 1 male/1 female based off muscle mass vs. body fat % (InBody) AND performance test. 

6. Absolutely no alcohol will be allowed. Sorry guys. Summer is over..you had your fun 🙂 

For those of you that cannot attend the information session, I will post all of the important information next week. Remember, this challenge IS open to the public, and Kristi D’Arpa from Nutrishop will be coming by Saturday to talk to you all about supplements and the InBody we will be using to track your progress! Don’t miss out!

 

Battle of the Boxes hosted by Monmouth CrossFit is going to be Saturday, Oct. 4th at MCF. This is a team competition of 2 guys and 2 girls per team. Get your teams together and lets represent CFSE! Last year we had a great turnout of teams and an awesome showing.

 

Today’s Workout

Skill:

• EMOM12:
  • Odd- 6 HSPU *As difficult as possible: strict, deficit, freestanding, etc.
  • Even- 3 Muscle ups
    • SX:
      • If you are CLOSE to ring muscle ups, spend this minute working transitions 
      • If you have bar but not ring, you may do Bar MU
      • If you do not have the strength for MU quite yet:
        • 3-5 Strict Pull ups (focus on pulling yourself as far up as possible)

*The remainder of class is Open Gym. 

Don’t forget that “Bring your friend” day is THIS Saturday, Sept. 5th during our 10AM class. Immediately following the class, all of our upcoming nutrition challenge information will be released. Please check the blog this week for more information regarding the challenge. For those of you that cannot attend the information session, I will post all of the important information. Remember, this challenge IS open to the public, and Kristi D’Arpa from Nutrishop will be coming by Saturday to talk to you all about supplements and the InBody we will be using to track your progress! Don’t miss out!

 

Battle of the Boxes hosted by Monmouth CrossFit is going to be Saturday, Oct. 4th at MCF. This is a team competition of 2 guys and 2 girls per team. Get your teams together and lets represent CFSE! Last year we had a great turnout of teams and an awesome showing. 

Today’s Workout

Strength:

• Build to a heavy complex of:
  • 1 Snatch (Full) + 2 Snatch Grip Push Press (Behind the neck) + 2 OH Squats 

Conditioning:

• AMRAP10:
  • 15 Box Jumps (24/20″)
  • 15 Wallballs (20/14#)

-Rest 5 minutes-

• For Time (Time cap= 5 minutes)
  • 30 OH Squats (115/75#) (CRX= 135/95#)
  • 30 Pull ups (CRX= Chest to Bar)