Emmy Simpkins

The CrossFit Open begins February 25th and will run until March 28th. If you are unfamiliar with the CrossFit Open, this is the first stage of the CrossFit Games season. For 5 weeks, CrossFit HQ will test your capacity through 5+ grueling workouts. This is an awesome opportunity to gather our community and push each other to our limits- for some of us, we may find what those limits actually are, and for others, you may surpass all expectations and surprise yourself every week. It is an opportunity to see how far you have come in a year and to see what you may need to work on in the coming year. We will be running these workouts every Friday Night from 6:30PM-9PM aka FRIDAY NIGHT LIGHTS. 

After 5 weeks of representing your gym, region, age group, etc., only the top 20 male/female athletes from each region will advance to the Regional events. These events are 3 days of grueling workouts for a chance to move on to California for the CrossFit Games. At the Regionals, only the top 5 male/females will advance to the CrossFit Games. To learn more about the CrossFit Open/Regionals/Games, visit: games.crossfit.com for more information! Also use this link to register for the 2016 CrossFit Open. Choose CrossFit Speakeasy as your Affiliate and Team and lets have an awesome 2016 Season!

AMRAP8
8 Burpees Over Bar
4 Deadlifts (185#/125#)
2 Clean and Jerks

*rest 4 minutes, then:

There will be no Barbell Club today. Open Gym will be held 12pm-2pm. 

If you’d like to lend a hand digging out the gym, meet us there at 10am… BYOS. 

2016 Open Prep Nutrition Challenge!

Details:

When: Monday, January 25th- February 23rd (30 day challenge)
What: Paleo/Modified Paleo Options (list of accepted grains/supplements for MODIFIED paleo will be posted)
ONLY ONE Male/Female winner.

Due to the severe weather, all classes are CANCELLED today. 

We will resume regular schedule starting tomorrow 1/24. Please check blog/social media for any updates concerning class schedule:

Enjoy your snow day!

2016 Open Prep Nutrition Challenge! 

Details:

• When: Monday, January 25th- February 23rd (30 day challenge)
• What: Paleo/Modified Paleo Options (list of accepted grains/supplements for MODIFIED paleo will be posted)
• ONLY ONE Male/Female winner. 

Endurance Class- 8AM (tentative)

• 10:00 of rowing for MAX Distance

Rest 5 Minutes

• 5:00 of rowing for MAX Distance

Rest 5 Minutes

• 10:00 of rowing for ACTIVE RECOVERY

Today’s Workout- 9 and 10AM (tentative)

Partner Relay – 10 Rounds

20 Wall Balls (20#/14#)
15 Power Cleans (95#/65#)
10 Push Presses
5 Overhead Squats

“Barbara”

Five Rounds each for time:  
20 Pull-ups 
30 Push-ups   
40 Sit-ups  
50 Squats  
*3-minute rest after each round*

(FYI, this is the new website server. If you see this, things are working again.)

Strength:

Deadlift 3-3-3-3-3

Metcon:

10-8-6-4-2
Hang Power Snatches (115#/75#)
HSPU
Box Jumps (30″/24″)

Strength:

EMOM10 – 3 Front Squats (Build)

Metcon:

3 RFT

500m Row

21 Thrusters (75#/55#)

12 T2B

9am – Barbell Club

Open Gym 10am-12pm

Barbell WOD

Mobility followed by 3 rounds of:
3 Strict Press
3 Push Press
3 Push Jerk
3 Tall Jerks
3 Squat Jerks

Build to a heavy complex of:

3 Push Presses + 2 Push Jerks + 1 Split Jerk