Emmy Simpkins

Announcements + Holiday Schedule

• Saturday, New Years Eve, 8 and 9:30AM, Competition Class 11AM
• Sunday 1/1/17 Open Gym 10-12PM
• Resume Regular schedule Monday 1/2/17
• Bring a Friend Day, Saturday 1/7/17
  • NEW MEMBERS ONLY, $299 for your first 3 Months 
• TESTING Week 1/9/17
  • Deadlift/Bench
  • Front Squat
  • Clean

Today’s Workout

Strength

• Front Squat- 5RM (Add 5# from last Friday)

Conditioning

• 5 Rounds EACH For Time:
  • 12/9 Calorie Assault Bike
  • 10 Toes to Bar
  • 10 DB Squat Snatch (50/30#) (CRX 70/50#)
  • 3 Bar MU (CRX Only)

Announcements + Holiday Schedule

• Saturday, New Years Eve, 8 and 9:30AM, Competition Class 11AM
• Sunday 1/1/17 Open Gym 10-12PM
• Resume Regular schedule Monday 1/2/17
• Bring a Friend Day, Saturday 1/7/17
  • NEW MEMBERS ONLY, $299 for your first 3 Months 
• TESTING Week 1/9/17
  • Deadlift/Bench
  • Front Squat
  • Clean

Today’s Workout

Conditioning

• AMRAP20:
  • 30 Double Unders
  • 15 Burpees
  • 1 Rope Climb (SX- 3 Strict Pull Ups/Pull Ups)

Today’s Workout

Strength

• Deadlift 
  • 5 Reps @ 75%
  • 3 Reps @ 85%
  • 1+ Reps @ 95%

Add 10# to your previous 90% numbers and then take your working percentages

• Bench Press
  • 5 Reps @ 75%
  • 3 Reps @ 85%
  • 1+ Reps @ 95%

Add 5# to your previous 90% numbers and then take your working percentages

Accessory

• Superset the following
  • 3×10 Bent Over Rows
  • 3×15 RDL
• 5x 1:00 Weighted Plank

HOLIDAY SCHEDULE

CHRISTMAS EVE- 8 AND 9:30AM, NO COMP CLASS

CHRISTMAS DAY- CLOSED

12/26- NO 5:15AM OR OPEN GYM

Today’s Workout

Strength

• Front Squat- 5RM (+5# from last Friday)

Conditioning

• EMOM28
  • 1- 12/9 Calorie Assault Bike (CRX 15/12)
  • 2- 30 Double Unders (CRX 50 Reps)
  • 3- 15 Wallballs (20/14#) (CRX 30/20#)
  • 4- Rest

Today’s Workout

• Open Workout 16.5
  • 21 Thruster (95/65#)
  • 21 Bar Facing Burpee
  • 18 Thruster
  • 18 Bar Facing Burpee
  • 15 Thruster
  • 15 Bar Facing Burpee
  • 12 Thruster
  • 12 Bar Facing Burpee
  • 9 Thruster
  • 9 Bar Facing Burpee
  • 6 Thruster
  • 6 Bar Facing Burpee
  • 3 Thruster
  • 3 Bar Facing Burpee
• Following 16.5, Row/Run/Bike for 10 minutes for total distance or calories

Holiday Schedule

Christmas Eve– 8, 9, 10AM, NO Competition class

Christmas Day- Closed, MERRY CHRISTMAS!

12/26- NO 5:15AM 

New Years Eve- 8, 9, 10AM

New Years Day- Open Gym 10-12PM

Today’s Workout

Strength

• 4RM Push Press
  • Then 2×4 @90%

Conditioning

• AMRAP20:
  • 50 Calorie Row
  • 50 Box Jumps (24/20″)
  • 50 Toes to Bar
  • 50 KB Swings (53/35#) (CRX 70/53#)

Thank you to everyone who came to our 2nd Annual Holiday brunch. I can’t express how grateful, and how proud, I am to have stepped in to the community that Rob has created and allowed me to be a part of the growth. Standing there in front of you all today, scanning the room, and seeing the friendships, relationships, marriages, engagements and everything else that has occurred over the last year had me in awe. The panoramic image of all of you gathered together today is a memory I will forever cherish. This time last year, MAYBE half of those faces were in attendance. The organic growth of this gym is because of all of you. We thank you for everything, you are the greatest gifts we could ever receive. 

Today’s Workout

Strength

• Front Squat 5×5 @90% of 12/16

Conditioning

• 5 Rounds EACH For Time:
  • 10 Calorie Assault Bike
  • 8 DB Squat Snatch (60/40#)
  • 12 Pull Ups (CRX Chest to Bar)

All classes are cancelled today for our 2nd Annual CFSE Ugly Sweater Holiday Brunch! 11am-1pm. Please bring friends, family and loved ones and enjoy the day with our community. We look forward to seeing everyone. Happy Holidays!

We will resume a regular schedule Monday 12/19. 

Our CFSE Holiday Brunch is tomorrow at 11AM. Please bring family, friends, loved ones, and enjoy this special day with us! We look forward to seeing you all! All morning classes will be cancelled.

Today’s Workout

• 0:00-12:00 “Rolling Helen” AMRAP:
  • 500m Row
  • 21 KB Swings (53/35#)
  • 12 Pull Ups
• 12:00-15:00
  • Rest
• 15:00-25:00 “Cindy got a Bike” AMRAP:
  • 5 Calorie Assault Bike Sprint
  • 10 Push Ups
  • 15 Air Squats