Emmy Simpkins

Please take note of our schedule changes during the course of the Open (2/23-3/25). If you ever have any questions, ask a coach and always check Wodify for schedule updates!

THURSDAY’S: 

• 8pm OPEN GYM/Open Announcement 17.1, 17.2, 17.4 and 17.5
• For Open Workout 17.3 (3/9), we will be going to CrossFit By The Sea for the Open announcement and throw down! 8PM will be cancelled. For Open Workout 17.5 (3/23), CFBTS will be coming over to CFSE. 

SATURDAY’S:

• 8AM CrossFit Class (intended for those NOT participating in the Open)
• 9-12PM Open Workout

For the final Open Workout, 17.5, we will be hosting Friday Night Lights. The schedule will be as followed for March 24th afternoon ONLY:

• 4:15PM CrossFit
• 5:15PM CrossFit Lite
• 6:00-10:00PM Open Workout

Please be sure to always check Wodify for schedule updates if you are unsure.

Today’s Workout

Strength

• Push Press (10 Minutes)
  • 70%x5
  • 75%x5
  • 3×5 @80%

Conditioning

• AMRAP12:
  • 20 Calorie Assault Bike
  • 15 Wallballs (20/14#)
  • 10 Hang Power Cleans (115/75#)

Rest 6 Minutes

• AMRAP12:
  • 200m Run
  • 15 Burpees
  • 2 Rope Climbs 

Reminder that the 2017 CrossFit Open begins tonight with the announcement of 17.1 at 8PM. For those of you that are unfamiliar with the CrossFit Open, we highly encourage you to sign up and come on Saturday mornings to see what it is all about. It is a great testament to not only your fitness, but also to our community. Over the next 5 weeks you will push yourself, and your class time peers/friends/coaches, to levels they probably did not think possible. Come see what it is all about tonight at 8pm with the announcement of 17.1. We will be viewing at the gym. 

Please take note of our schedule changes during the course of the Open (2/23-3/25). If you ever have any questions, ask a coach and always check Wodify for schedule updates!

THURSDAY’S: 

• 8pm OPEN GYM/Open Announcement 17.1, 17.2, 17.4 and 17.5
• For Open Workout 17.3 (3/9), we will be going to CrossFit By The Sea for the Open announcement and throw down! 8PM will be cancelled. For Open Workout 17.5 (3/23), CFBTS will be coming over to CFSE. 

SATURDAY’S:

• 8AM CrossFit Class (intended for those NOT participating in the Open)
• 9-12PM Open Workout

For the final Open Workout, 17.5, we will be hosting Friday Night Lights. The schedule will be as followed for March 24th afternoon ONLY:

• 4:15PM CrossFit
• 5:15PM CrossFit Lite
• 6:00-10:00PM Open Workout

Please be sure to always check Wodify for schedule updates if you are unsure.

Today’s Workout

Conditioning

• Every 3:00 for 10 Rounds
  • Run 400m 
• 5 Rounds
  • :30 Plank
  • :30 Hollow Hold

Tomorrow begins the 2017 CrossFit Open. Thursdays at the gym will be a regularly programmed workout, however, the 8PM class will be OPEN GYM. We will be viewing the Open workout announcements every week at the gym at 8PM. For 17.3, we will be going to CrossFit By The Sea to view the Open workout and two of our CFSE athletes will complete the Open workout with two of By the Seas athletes. For 17.5, By The Sea will be coming over to CFSE for a viewing party and throw down as well! We are really excited about combining communities and pushing each other to have the best Open experience yet! Stay tuned for more information. 

Today’s Workout

Strength

• Superset the following for 10 rounds
  • 3 Banded Speed Deadlifts (60-70%, or add 5-10# from last week)
  • 50′ DB Overhead Walking Lunge

Conditioning

• Open Workout 11.3
  • AMRAP5:
    • Squat Clean and Jerk (165/110#)

Ivy loves Overhead Squats. So today, we will do…Overhead Squats. Happy birthday, Ivy!

Today’s Workout

Strength

• Every 2:00 x6 Complete:
  • 2 Overhead Squats (Building from the floor) + 7 Chest to Bar Pull ups

Conditioning

• 5 Rounds for time:
  • 21 Calorie Row
  • 15 Box Jumps (24″/20″)
  • 9 Hang Squat Snatches (115/80#)

*20:00 Time Cap*

Reminder that the 2017 CrossFit Open begins THIS Thursday with the announcement of 17.1. Our schedule for the next 5 weeks will be as followed for Saturday mornings:

• 8AM CrossFit Class (intended for those NOT participating in the Open)
• 9-12PM Open Workout

For the final open workout, 17.5, we will be hosting Friday Night Lights. The schedule will be as followed for March 24th afternoon ONLY:

• 4:15PM CrossFit
• 5:15PM CrossFit Lite
• 6:00-10:00PM Open Workout

Please be sure to always check Wodify for schedule updates if you are unsure.

Today’s Workout

Conditioning

• 5 Rounds for total REPS
  • 1 Minute Row for calories
  • 1 Minute Double Unders
  • 1 Minute Abmat Sit ups
  • 1 Minute DB Burpees (50/30#)
  • 1 Minute Rest

After Party

• 400m Max Effort Run

Today’s Schedule:

8AM Endurance Class

9AM Barbell Club

10-12PM Open Gym

11:30 Competition Class

REMINDER: There IS Comp class today at 11AM. Sign in to Wodify.

Today’s Workout

• 2 Rounds, 2 minute rest between rounds
  • AMRAP2:
    • 15/12 Calorie Assault Bike (20/15 CRX)
    • Max HSPU
• 2 Rounds, 2 minute rest between rounds
  • AMRAP2:
    • 15/12 Calorie Assault Bike (20/15 CRX)
    • Max KB Swings (53/35#) (70/53# CRX)
• 2 Rounds, 2 minute rest between rounds
  • AMRAP2:
    • 15/12 Calorie Assault Bike (20/15 CRX)
    • Max Rope Climbs 

Today’s Workout

Conditioning

• Every 10:00 x3 complete:
  • 1000m Row OR 60 Calorie Bike
  • 30 DB Snatches (50/30#) (CRX 70/50#)
  • 15 Shoulder to OH (115/75#) (CRX 135/95#)
• Immediately following the final 10:00 interval, complete:
  • 7 minutes of burpees 

Today’s Workout

Weightlifting

• 10×3 Banded Speed Deadlifts (50-60%)

Metcon

• 10-8-6-4-2 Back Squats (Building)
• 2-4-6-8-10 HIGH Box Jumps (Building if possible!)

Accessory

• 3 Rounds
  • 1:00 Side plank R + L

Today’s Workout

EACH For Time:

• 10 Calorie Assault Bike
• 30 Thrusters (95/65#)
• 10 Burpees over the bar

Rest 5 minutes

• 20 Calorie Assault Bike
• 20 Thrusters (115/75#) (CRX 135/95#)
• 20 Burpees over the bar

Rest 5 Minutes

• 30 Calorie Assault Bike
• 10 Thrusters (135/95#) (CRX 185/125#)
• 30 Burpees over the bar