Emmy Simpkins

Please note our Holiday Schedule for New Years.

New Years Eve- 7 and 8PM Classes Cancelled (morning classes remain the same)
New Years Day- Open Gym 12-2PM
Resume Regular Schedule Saturday 1/2/16

NEXT LEVEL CLASS will be cancelled 12/30, 1/4, 1/6, 1/13, 1/15, and 1/18.

Barbell Club 9AM

Warm Up + Mobility

Warm Up Complex: 3 x (3 + 3)

• Muscle Clean
• Tall Clean

Complex: 1 Clean + 1 Front Squat + 1 Hang Clean

• Build to a heavy single of the complex

Open Gym 10-12PM

Please note our Holiday Schedule for New Years.

New Years Eve- 7 and 8PM Classes Cancelled (morning classes remain the same)
New Years Day- Open Gym 12-2PM
Resume Regular Schedule Saturday 1/2/16

NEXT LEVEL CLASS will be cancelled 12/30, 1/4, 1/6, 1/13, 1/15, and 1/18.

Endurance Class 8AM

• 6x500m Row repeats 
  • Rest 2 minutes between efforts

Today’s Workout- 9 and 10AM

• Partner alternating every 2 rounds x4
  • 40 Double Unders
  • 20 Jumping Lunges (10 each leg)
  • 10 Shoulder to OH (RX= 115/75#)

Please note our Holiday Schedule for Christmas and New Years.

Christmas Eve- 8 and 9AM Classes ONLY
Christmas Day- CLOSED
Resume Regular Schedule Saturday 12/26
New Years Eve- 7 and 8PM Classes Cancelled
New Years Day- Open Gym 12-2PM
Resume Regular Schedule Saturday 1/2/16

NEXT LEVEL CLASS will be cancelled 12/30, 1/4, 1/6, 1/13, 1/15, and 1/18.

Today’s Workout 

“12 Days of Christmas”

• For Time– Performed JUST like the song (ex: 1, 2+1, 3+2+1, 4+3+2+1….etc.)
  • 1 Rope Climb
  • 200m Run
  • 3 Squat Clean Thrusters (RX=135/95#)
  • 4 Wall Walks
  • 5 Burpees Over the Bar
  • 6 Pull Ups
  • 7 Toes to Bar
  • 8 Front Rack Lunges
  • 9 Wall Balls (20/14#)
  • 10 DB Snatches (RX= 50/30#) (CRX= 70/50#)
  • 11 KB Swings (RX= 70/53#) (CRX= 106/70#)
  • 12 Hang Power Cleans

Please note our Holiday Schedule for Christmas and New Years.

Christmas Eve- 8 and 9AM Classes ONLY
Christmas Day- CLOSED
Resume Regular Schedule Saturday 12/26
New Years Eve- 7 and 8PM Classes Cancelled
New Years Day- Open Gym 12-2PM
Resume Regular Schedule Saturday 1/2/16

NEXT LEVEL CLASS will be cancelled 12/30, 1/4, 1/6, 1/13, 1/15, and 1/18.

Today’s Workout

Speed Ladders (15min)

Conditioning

• 21-15-9 Reps For Time:
  • Power Snatch (SX= 55/35#) (RX= 95/65#) (CRX= 115/75#)
  • OH Squat
  • Burpee Over Bar

Please note our Holiday Schedule for Christmas and New Years.

Christmas Eve- 8 and 9AM Classes ONLY
Christmas Day- CLOSED
Resume Regular Schedule Saturday 12/26
New Years Eve- 7 and 8PM Classes Cancelled
New Years Day- Open Gym 12-2PM
Resume Regular Schedule Saturday 1/2/16

NEXT LEVEL CLASS will be cancelled 12/30, 1/4, 1/6, 1/13, 1/15, and 1/18.

Today’s Workout

Strength

• 5×3 “Z” Press
  • Seated strict press with your legs extended out in front of you. 

Conditioning

• 10x250m Row Sprints
  • Rest 1:1 (Work:Rest) OR partner style, you go/I go.

Thank you to everyone who was able to attend our First Annual CFSE Ugly Sweater Brunch yesterday. It was a huge success and Rob and I would like to take a minute to thank each of you for all you do for our community. The Holidays are a time for family and friends to come together and show appreciation for the things we might not on a regular basis. However, your appreciation for yourselves is shown every day you show up to the gym. It is amazing to think where we were as a community just one year ago, and how far we have come as athletes, parents, friends, and people. The turnout we had at the brunch was just the beginning of the year ahead. We have big plans for you all as athletes and for our gym as a whole. A HUGE THANK YOU goes out to our very own Mr. Shrimp (Vin) for the amazing brunch spread! Absolutely stunning. I mean, an omelette station?! Come on! Please thank him when you all see him in the gym this week. Once again, thank you ALL for making this possible and may this Holiday season bring you everything you each deserve and have worked for. Happy Holidays!

Please note our Holiday Schedule for Christmas and New Years. 

Christmas Eve- 8 and 9AM Classes ONLY
Christmas Day- CLOSED
Resume Regular Schedule Saturday 12/26
New Years Eve- 7 and 8PM Classes Cancelled
New Years Day- Open Gym 12-2PM
Resume Regular Schedule Saturday 1/2/16

NEXT LEVEL CLASS will be cancelled 12/30, 1/4, 1/13, 1/15, and 1/18.

For those interested in purchasing any of the Special Edition CFSE Wodapalooza Shirts, pre-order is LIVE now. Please email emmy@crossfitspeakeasy.com with your size, style and quantity. There are two designs. 1 shirt for $25 or both for $40. Crop Tops are $25. Pre-Order ends Monday. I appreciate your support in advance!

Today’s Workout

Max Effort Monday

• 1RM Front Squat

Conditioning

• For Time (20:00min Time Cap)
  • 42 Pistols
  • 18 HSPU
  • 400m Run
  • 30 Pistols
  • 30 HSPU
  • 400m Run
  • 18 Pistols
  • 42 HSPU
  • 400m Run

Please note our Holiday Schedule for Christmas and New Years. 
Christmas Eve- 8 and 9AM Classes ONLY
Christmas Day- CLOSED
Resume Regular Schedule Saturday 12/26
New Years Eve- 7 and 8PM Classes Cancelled
New Years Day- Open Gym 12-2PM
Resume Regular Schedule Saturday 1/2/16

NEXT LEVEL CLASS will be cancelled 12/30, 1/4, 1/13, 1/15, and 1/18.

CFSE Ugly Sweater Brunch TOMORROW 11AM-2PM! Food will be provided, as well as mimosas and Toni’s Famous EggNog, but please feel free to bring any other beverage or treat! Looking forward to spending the afternoon with you and your families!

Holiday Deals and Discounts end 1/11/16. 2 FREE weeks for any friends/family. 20% off monthly membership per referral.

For those interested in purchasing any of the Special Edition CFSE Wodapalooza Shirts, pre-order is LIVE now. Please comment on the post in THIS GROUP or email emmy@crossfitspeakeasy.com with your size, style and quantity. There are two designs. 1 shirt for $25 or both for $40. Crop Tops are $25. Pre-Order ends Monday. I appreciate your support in advance!

Endurance class 8AM

• 5k Run + 2k Row (Each for Time)

Today’s Workout 9 and 10AM-

Hero Workout “Holbrook”

• 10 Rounds EACH For time
  • 5 Thrusters (115/75#)
  • 10 Pull Ups
  • 100m Sprint
• Rest 1 min between rounds
• Score= Fastest and slowest round

Please note our Holiday Schedule for Christmas and New Years. 
Christmas Eve- 8 and 9AM Classes ONLY
Christmas Day- CLOSED
Resume Regular Schedule Saturday 12/26
New Years Eve- 7 and 8PM Classes Cancelled
New Years Day- Open Gym 12-2PM
Resume Regular Schedule Saturday 1/2/16

NEXT LEVEL CLASS will be cancelled 12/30, 1/4, 1/13, 1/15, and 1/18.

CFSE Ugly Sweater Brunch THIS Sunday 11AM-2PM

Holiday Deals and Discounts end 1/11/16. 2 FREE weeks for any friends/family. 20% off monthly membership per referral.

CFSE Lululemon Shop Night TONIGHT from 3-9PM at Shrewsbury location. Must provide shop card at checkout to receive 15% off your order. Please pick up your shop cards at the gym. You also have an opportunity to receive a $25 gift card to Lululemon by following these steps:

1. Wear some SPEAKEASY gear and go to CFSE Shop night at Lululemon in Shrewsbury Friday, Dec. 18th from 3-9PM
2. Take a picture in the store with your lulu bags
3. Post to social media with #CFSEshopnight
4. Done.

For those interested in purchasing any of the Special Edition CFSE Wodapalooza Shirts, pre-order is LIVE now. Please comment on the post in THIS GROUP or email emmy@crossfitspeakeasy.com with your size, style and quantity. There are two designs. 1 shirt for $25 or both for $40. Crop Tops are $25. Pre-Order ends 12/21. I appreciate your support in advance!

Today’s Workout

Strength

• EMOM8:
  • 3 Touch n Go Power Snatches (Build to 3 Rep Max)

Conditioning

• 5 Rounds For Time 
  • 10 Front Squats (SX= 95/65#) (RX= 135/95#) (CRX= 155/105#)
  • 10 Hang Power Cleans 

Finisher

• 100 Hollow Body Rocks