Emmy Simpkins

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

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 option is to complete the workouts Sunday at Open gym. You will be responsible for getting yourself a judge. 

Endurance- 8AM

• 7 minutes of Burpees to a 6″ target

Rest to recovery

• 2x 2000m Row at Moderate pace 
  • Rest 3 minutes between 2k’s 

Today’s Workout- 9 and 10AM

• With a partner complete the following for 2 Rounds (40:00min Time Cap!)
  • 10 Rope climbs
  • 50 Handstand Push Ups
  • 100 Wallballs (20/14#)
  • 200 Calorie Row

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 option is to complete the workouts Sunday at Open gym. You will be responsible for getting yourself a judge. 

Today’s Workout

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

Week 6 of the cycle! 2 more weeks left! Be sure to attend Barbell Club on Sunday’s at 9am for additional help/work. 

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.

Today’s Workout

NOT For Time

• 10-8-6-4-2
  • Bench Press (AHAP)
• 2-4-6-8-10
  • Strict Pull up (Weighted if possible)

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.

Today’s Workout

Warm Up

• 15 Min of Shoulder and Hip Mobility of your choice

Conditioning

• For Time:
  • 60 Calorie Row
  • 50 KB Swings (RX= 53/35#) (CRX= 70/53#)
  • 40 Box Jumps (RX= 24/20″) (CRX= 30/24″)
  • 30 Thrusters (RX= 95/65#)
  • 20 Burpees Over the bar

Finisher

• 2min Couch Stretch each leg

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.

Today’s Workout

Strength

• EMOM8:
  • 3 Touch n Go Power cleans at 70% of 1RM

*Stay at 70% for all 8 minutes. You will be increasing this percentage next week!

Conditioning

• Open Workout 15.3
  • AMRAP14
    • 7 Muscle Ups (SX= 10 Pull-ups + 10 Ring Dips)
    • 50 Wallballs (20/14#)
    • 100 Double Unders

Female CFSE Athlete Tank

Men’s CFSE Athlete Shirt

• Pre-Order for the first tee-shirt in our 2016 line is up and running! CFSE “ATHLETE” Shirts! Place your order on the whiteboard at the gym OR email info@crossfitspeakeasy.com with size and quantity! Just in time for the 2016 CrossFit Open! 

Today’s Workout

Strength

• Build to a heavy single of the following complex
  • 3 Push Press + 2 Push Jerks + 1 Split Jerk
  • Then do 95% and 90%

Conditioning

• Every 3:00 begin a new round for 5 total rounds
  • 10 Shoulder to Overhead (135/95#) (CRX= 15 Reps)
  • 12 Toes to Bar (CRX= 15 Reps)

Score= each round for time

Female CFSE Athlete Tank

Men’s CFSE Athlete Shirt

• Pre-Order for the first tee-shirt in our 2016 line is up and running! CFSE “ATHLETE” Shirts! Place your order on the whiteboard at the gym OR email info@crossfitspeakeasy.com with size and quantity! Just in time for the 2016 CrossFit Open! 
• Super Bowl party TONIGHT (2/7) at 6PM. Please bring a paleo friendly dish/treat to share.

Congratulations to all of our athletes that participated in our first In-House competition yesterday. It is safe to say that it was an unbelievable time with tons of PR’s, jokes, laughs- an all around GREAT time. For those that stopped by to help judge, or just to cheer on your fellow athletes, thank you. Thank you to those who came early to help set up. Thank you to Ashley and Ernie for setting up the awesome scoring system and keeping everyone up to date on their placement. Thank you to Sinko for helping Ashley print/create the scorecards. Thank you to everyone who helped out with workout transitions and cleaning up after every workout. Thank you to all of our members for holding each other to such a high standard. This community has grown so organically, and it is because of each and every one of you. For those that were unable to attend, have no fear! We will definitely be doing more of these throughout the year. Rob and I cannot thank you guys enough for your dedication, loyalty, and passion you have for Speakeasy. Lets continue the energy from yesterday in to tonight at the Super Bowl party and bring it all the way in to next week! Congratulations once again to everyone and a special shoutout to our people on the podium: Ivy, Amelia, and Sarit. Hoyt, Mat, and Dimitri. Awesome job guys! 

Barbell Club- 9AM

• Warm Up
  • 3 Rounds
    • 5 Muscle Snatch
    • 5 Tall Snatch
    • 5 OH Squats
    • 5 Sotts Press
• Complex:
  • Build to a heavy single of the following complex:
    • Segment Snatch + OH Squat
  • Then do 95% and 90% 

Open Gym- 10-12PM