February 2016

A BIG THANK YOU to everyone who attended our Bring Your Friend day at CFSE yesterday! It was a huge turnout and we are so happy to see that you guys have friends. Haha. Seriously though, it was such an awesome morning with all of you. Can’t wait to do another one! 

**Quick Birthday Shoutout: Happy 28th Birthday to Ivy! Be sure to jump in on whatever conditioning madness she has going on today, and make sure she does her 28 (+1 for good luck!) burpee Muscle Ups!

Friendly reminders:

The 2016 CrossFit Open beings this week (2/25) our schedule for the 5 weeks of the Open will be as followed on Friday Nights:

• 4:15pm CrossFit
• 5:15pm CrossFit Lite
• 6-9 PM Friday Night Lights 

If you are planning on doing the Open workouts, but are unable to attend Friday’s, your other options are to complete the workouts Sunday at Open gym or during our 5:15PM CrossFit Lite class on Monday. You will be responsible for getting yourself a judge. 

**Schedule changes effective Monday 2/22**

• CrossFit LITE will be 5x/week starting Monday 2/22 at 5:15pm. DAYCARE services will only be provided M/W/F. Please do not bring your children when daycare services are not available. Thank you for your understanding. 
• Endurance Class will be moved to Sunday’s at 8AM. Focus will be Active Recovery, Endurance and Mobility. 
• NEXT LEVEL class will be CANCELLED Monday’s and Friday’s during the 5 weeks of the Open. There will still be a 7AM Wednesday Next Level class. Normal schedule will resume at the conclusion of the CF Open. 
• CrossFit Teens will be cancelled on Tuesdays until further notice starting 3/1/16.

*Please always check/confirm in Wodify if you are unsure of the new schedule

Barbell Club- 9AM

Warm Up

• 3 Rounds:
  • 5 Muscle Snatch
  • 5 Tall Snatch
  • 5 OH Squats
  • 5 Sotts Press 

Build to a moderate-heavy DOUBLE Hang Snatch

Open Gym 10AM-12PM

Week Ahead will be posted later on in the day.

Bring a Friend to CFSE TODAY, Saturday Feb. 20th during our 9 and 10am WOD. 

*Endurance class cancelled this weekend. Starting next week, Endurance class will meet Sunday’s at 8AM.

REMINDER: 

For the 5 weeks during the CF Open (2/25-3/28), the Friday night schedule will be:

• 4:15pm CrossFit
• 5:15pm CrossFit Lite
• 6-9 PM Friday Night Lights 

If you are planning on doing the Open workouts, but are unable to attend Friday’s, your other options are to complete the workouts Sunday at Open gym or during our 5:15PM CrossFit Lite class on Monday. You will be responsible for getting yourself a judge. 

**Schedule changes effective Monday 2/22**

• CrossFit LITE will be 5x/week starting Monday 2/22 at 5:15pm. DAYCARE services will only be provided M/W/F. Please do not bring your children when daycare services are not available. Thank you for your understanding. 
• Endurance Class will be moved to Sunday’s at 8AM. Focus will be Active Recovery, Endurance and Mobility. 
• NEXT LEVEL class will be CANCELLED Monday’s and Friday’s during the 5 weeks of the Open. There will still be a 7AM Wednesday Next Level class. Normal schedule will resume at the conclusion of the CF Open. 
• CrossFit Teens will be cancelled on Tuesdays until further notice starting 3/1/16.

*Please always check/confirm in Wodify if you are unsure of the new schedule

Today’s Workout

Partner Alternating

• AMRAP20
  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats
  • 200m Run

Partner 1 does 5,10,15..both run 200m together

Partner 2 does 5,10,15..both run 200m together

Continue this pattern for 20 minutes and count your total ROUNDS + REPS! 

Bring a Friend to CFSE THIS Saturday Feb. 20th during our 9 and 10am WOD. 

*Endurance class cancelled this weekend. Starting next week, Endurance class will meet Sunday’s at 8AM.

REMINDER: 

For the 5 weeks during the CF Open (2/25-3/28), the Friday night schedule will be:

• 4:15pm CrossFit
• 5:15pm CrossFit Lite
• 6-9 PM Friday Night Lights 

If you are planning on doing the Open workouts, but are unable to attend Friday’s, your other options are to complete the workouts Sunday at Open gym or during our 5:15PM CrossFit Lite class on Monday. You will be responsible for getting yourself a judge. 

**Schedule changes effective Monday 2/22**

• CrossFit LITE will be 5x/week starting Monday 2/22 at 5:15pm. DAYCARE services will only be provided M/W/F. Please do not bring your children when daycare services are not available. Thank you for your understanding. 
• Endurance Class will be moved to Sunday’s at 8AM. Focus will be Active Recovery, Endurance and Mobility. 
• NEXT LEVEL class will be CANCELLED Monday’s and Friday’s during the 5 weeks of the Open. There will still be a 7AM Wednesday Next Level class. Normal schedule will resume at the conclusion of the CF Open. 
• CrossFit Teens will be cancelled on Tuesdays until further notice starting 3/1/16.

*Please always check/confirm in Wodify if you are unsure of the new schedule

Today’s Workout

Only Week 7!

• 15 minutes to build to a heavy Snatch
• 15 minutes to build to a heavy Clean and Jerk

*This is the final week of our Oly cycle. 

Bring a Friend to CFSE THIS Saturday Feb. 20th during our 9 and 10am WOD. 

*Endurance class cancelled this weekend. Starting next week, Endurance class will meet Sunday’s at 8AM.

REMINDER: 

For the 5 weeks during the CF Open (2/25-3/28), the Friday night schedule will be:

• 4:15pm CrossFit
• 5:15pm CrossFit Lite
• 6-9 PM Friday Night Lights 

If you are planning on doing the Open workouts, but are unable to attend Friday’s, your other options are to complete the workouts Sunday at Open gym or during our 5:15PM CrossFit Lite class on Monday. You will be responsible for getting yourself a judge. 

**Schedule changes effective Monday 2/22**

• CrossFit LITE will be 5x/week starting Monday 2/22 at 5:15pm. DAYCARE services will only be provided M/W/F. Please do not bring your children when daycare services are not available. Thank you for your understanding. 
• Endurance Class will be moved to Sunday’s at 8AM. Focus will be Active Recovery, Endurance and Mobility. 
• NEXT LEVEL class will be CANCELLED Monday’s and Friday’s during the 5 weeks of the Open. There will still be a 7AM Wednesday Next Level class. Normal schedule will resume at the conclusion of the CF Open. 
• CrossFit Teens will be cancelled on Tuesdays until further notice starting 3/1/16.

*Please always check/confirm in Wodify if you are unsure of the new schedule

Today’s Workout

Conditioning

• 6 x 30 Max Effort Calorie Row

Rest 2 minutes between efforts 

Finisher

• 5 x 1 minute plank, 1 minute rest

We are just over ONE WEEK away from the start of the 2016 CrossFit Open. Sign up HERE!

• Log-in/Create an account
• Register for the 2016 CrossFit Open (upper right hand corner of screen)
• Enter all information
• Choose “CROSSFIT SPEAKEASY” as your Affiliate and Team
• Done.

REMINDER: 

For the 5 weeks during the CF Open (2/25-3/28), the Friday night schedule will be:

• 4:15pm CrossFit
• 5:15pm CrossFit Lite
• 6-9 PM Friday Night Lights 

If you are planning on doing the Open workouts, but are unable to attend Friday’s, your other options are to complete the workouts Sunday at Open gym or during our 5:15PM CrossFit Lite class on Monday. You will be responsible for getting yourself a judge. 

**Schedule changes effective Monday 2/22**

• CrossFit LITE will be 5x/week starting Monday 2/22 at 5:15pm. DAYCARE services will only be provided M/W/F. Please do not bring your children when daycare services are not available. Thank you for your understanding. 
• Endurance Class will be moved to Sunday’s at 8AM. Focus will be Active Recovery, Endurance and Mobility. 
• NEXT LEVEL class will be CANCELLED Monday’s and Friday’s during the 5 weeks of the Open. There will still be a 7AM Wednesday Next Level class. Normal schedule will resume at the conclusion of the CF Open. 
• CrossFit Teens will be cancelled on Tuesdays until further notice starting 3/1/16.

*Please always check/confirm in Wodify if you are unsure of the new schedule

Today’s Workout

Strength

• EMOM12:
  • 2 Back Squats- Starting at 70% and increasing every OTHER minute

Conditioning

• 2 Rounds For Time
  • 100 Double Unders
  • 30 Power Snatches (115/75#) (CRX= 135/95#)

We are just over ONE WEEK away from the start of the 2016 CrossFit Open. Sign up HERE!

• Log-in/Create an account
• Register for the 2016 CrossFit Open (upper right hand corner of screen)
• Enter all information
• Choose “CROSSFIT SPEAKEASY” as your Affiliate and Team
• Done.

REMINDER: 

For the 5 weeks during the CF Open (2/25-3/28), the Friday night schedule will be:

• 4:15pm CrossFit
• 5:15pm CrossFit Lite
• 6-9 PM Friday Night Lights 

If you are planning on doing the Open workouts, but are unable to attend Friday’s, your other options are to complete the workouts Sunday at Open gym or during our 5:15PM CrossFit Lite class on Monday. You will be responsible for getting yourself a judge. 

**Schedule changes effective Monday 2/22**

• CrossFit LITE will be 5x/week starting Monday 2/22 at 5:15pm. DAYCARE services will only be provided M/W/F. Please do not bring your children when daycare services are not available. Thank you for your understanding. 
• Endurance Class will be moved to Sunday’s at 8AM. Focus will be Active Recovery, Endurance and Mobility. 
• NEXT LEVEL class will be CANCELLED Monday’s and Friday’s during the 5 weeks of the Open. There will still be a 7AM Wednesday Next Level class. Normal schedule will resume at the conclusion of the CF Open. 
• CrossFit Teens will be cancelled on Tuesdays until further notice starting 3/1/16.

*Please always check/confirm in Wodify if you are unsure of the new schedule

Today’s Workout

Strength

• EMOM8:
  • 3 Touch n Go Power Cleans @75% (Up from last week)

Conditioning

• Open Workout 12.3
  • AMRAP18:
    • 15 Box Jumps (24/20″)
    • 12 Push Press (115/75#)
    • 9 Toes to Bar

We are just over ONE WEEK away from the start of the 2016 CrossFit Open. Sign up HERE!

• Log-in/Create an account
• Register for the 2016 CrossFit Open (upper right hand corner of screen)
• Enter all information
• Choose “CROSSFIT SPEAKEASY” as your Affiliate and Team
• Done.

REMINDER: 

For the 5 weeks during the CF Open (2/25-3/28), the Friday night schedule will be:

• 4:15pm CrossFit
• 5:15pm CrossFit Lite
• 6-9 PM Friday Night Lights 

If you are planning on doing the Open workouts, but are unable to attend Friday’s, your other options are to complete the workouts Sunday at Open gym or during our 5:15PM CrossFit Lite class on Monday. You will be responsible for getting yourself a judge. 

**Schedule changes effective Monday 2/22**

• CrossFit LITE will be 5x/week starting Monday 2/22 at 5:15pm. DAYCARE services will only be provided M/W/F. Please do not bring your children when daycare services are not available. Thank you for your understanding. 
• Endurance Class will be moved to Sunday’s at 8AM. Focus will be Active Recovery, Endurance and Mobility. 
• NEXT LEVEL class will be CANCELLED Monday’s and Friday’s during the 5 weeks of the Open. There will still be a 7AM Wednesday Next Level class. Normal schedule will resume at the conclusion of the CF Open. 
• CrossFit Teens will be cancelled on Tuesdays until further notice starting 3/1/16.

*Please always check/confirm in Wodify if you are unsure of the new schedule

Today’s Workout

Strength

• 5 x Max Effort Strict Pull-ups
  • Rest 2 minutes between efforts

Conditioning

• For Time:
  • 50 DB Snatches (50/30#) (CRX- 70/50#)
  • 50 Pull Ups
  • 50 Burpees
  • 50 Wallballs (20/14#)

Sign up for the 2016 Reebok CrossFit Open HERE!

• Log-in/Create an account
• Register for the 2016 CrossFit Open (upper right hand corner of screen)
• Enter all information
• Choose “CROSSFIT SPEAKEASY” as your Affiliate and Team
• Done.

REMINDER: 

For the 5 weeks during the CF Open (2/25-3/28), the Friday night schedule will be:

• 4:15pm CrossFit
• 5:15pm CrossFit Lite
• 6-9 PM Friday Night Lights 

If you are planning on doing the Open workouts, but are unable to attend Friday’s, your other options are to complete the workouts Sunday at Open gym or during our 5:15PM CrossFit Lite class on Monday. You will be responsible for getting yourself a judge. 

Barbell Club- 9AM

• Warm Up complex:
  • 3 segment cleans
  • 3 tall cleans
  • 3 front squats
• Build to a heavy single of the following complex:
  • 1 clean pull + 1 power clean + 1 hang clean

Open Gym 10-12PM