Emmy Simpkins

CFSE Holiday Brunch THIS Sunday at 11AM. All classes will be cancelled Sunday morning. Looking forward to seeing you all!

Today’s Workout

Strength

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

Conditioning

• For Time:
  • 50 Back Squats (115/75#) (CRX 135/95#)
  • 25 Burpees over the Bar
  • 40 Front Squats
  • 20 Burpees over the Bar
  • 30 OH Squats
  • 15 Burpees over the Bar

Today’s Workout

Strength

• EMOM8: 3 TNG Power Cleans + 3 TNG Push Jerks
  • Build to heavy

Conditioning

• AMRAP12:
  • 5 Power Cleans (SX 155/105) (RX 185/125) (CRX 225/155)
  • 10 Toes to Bar
  • 15 Wallballs (RX 20/14) (CRX 30/20)
  • 20 Double Unders 

Today’s Workout

Strength

• Deadlift- Add 10# to your 90% numbers from the 5/3/1 Cycle
  • 5 Reps @65%
  • 5 Reps @75%
  • 5+ Reps @85%
• Bench Press- Add 5# to your 90% numbers from the 5/3/1 Cycle
  • 5 Reps @65%
  • 5 Reps @75%
  • 5+ Reps @85%

Accessory Work

• Bent Over Rows 3×10 AHAP
• Plank 1:00 on/1:00 off x 5 Rounds

Today’s Workout

Gymnastics

• 5-4-3-2-1 Turkish Get-Ups
• 10-8-6-4-2 Strict Toes to Bar

Conditioning

• Every 4:00 for 5 Rounds:
  • 200m Run
  • 6 Squat Snatches (115/75#) (CRX 135/95#)
  • 4 Ring Muscle Ups

Welcome Jesse Lynn Decker!

Today’s Workout

Strength

• Front Squat 5×5 @90% of Friday 12/9

Conditioning

• EMOM16:
  • Odd- 15/12 Calorie Assault Bike
  • Even- 20/15 Calorie Row

CRX= 20 Minutes

Happiest of birthdays to the man who makes it all possible, Rob Blake. Masters division looks good on you. 

Today’s Workout

Strength

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

Conditioning

• 150 Wallballs For Time (20/14#)
  • Starting with, and on the top of every minute, perform 1 Rope Climb 
    • CRX- Legless

Happiest of birthdays to the one, the only, Mr. Alex Sinkovich. 

Strength

• EMOM10:
  • 1 Snatch (Build)

Conditioning 

• AMRAP18:
  • 1k Row Buy in (For Time!)
    • Then in remaining time, AMRAP:
      • 20 Power Snatches (115/75#) (CRX 135/95#)
      • 30 Pull Ups
      • 1000m Run

Strength

• Deadlift (Based off of 90% of 1RM)
  • 5 Reps @40%
  • 5 Reps @50%
  • 5 Reps @60%
• Bench Press (Based off of 90% of 1RM)
  • 5 Reps @40%
  • 5 Reps @50%
  • 5 Reps @60%

Accessory

• 4×10 Good Morning AHAP
• 4×3 (Each arm) Turkish Get-ups AHAP
• 4x 1:00 Plank

Conditioning

• Every 8:00 for 3 Rounds:
  • 20 Calorie Assault Bike
  • 20 Box Jump Overs (24/20″)
  • 20 DB Snatches (50/30#) (CRX 70/50#)
  • 200m Run
  • 2 Clean and Jerks
    • You choose the weight on the clean and jerk. Challenge yourself and try to increase the weight every round. 

Strength

• 5×5 Front Squat @90% of 12/2

Conditioning

• 27-21-15-9 Reps For Time:
  • Toes to Bar
  • OH Squats (95/65#) (CRX 135/95#)