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)
