Emmy Simpkins

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 TOMORROW Friday 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

• 5RM Back Squat 

Conditioning

• Open Workout 11.2
  • AMRAP15:
    • 9 Deadlifts (155/100#)
    • 12 Hand Release Push-ups
    • 15 Box Jumps (24/20″)

**Despite standards being different in 2011, please DO NOT rebound off the top of your box OR “Snake” your push-ups. 

Please join us this Sunday, Dec. 20th at 11AM with your families for our First Annual CFSE Holiday Ugly Sweater Brunch! The event will be catered, but feel free to bring your favorite holiday dish or dessert. We look forward to spending the afternoon with you all!

Please spread the word on our Holiday Deals and Discounts. We have something for everyone. Email info@crossfitspeakeasy.com for more info!

• 20% off a month per referral. (EX: Refer 3 people to sign up for a membership at CFSE and receive 20% off your monthly membership for 3 months)
• $50 for First month of CrossFit Lite – Monday/Wednesday/Friday 5:15PM WITH Daycare.
• 2 Weeks of FREE UNLIMITED CrossFit Classes for experienced athletes and beginners. Come see what CFSE is all about. No excuse to not try for 2 free weeks.

Friday, Dec. 18th will be a LULULEMON CFSE SHOP NIGHT from 3-9PM. Please pick up your shop cards at the gym and display them at checkout to receive 15% off your order! 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. Pre-Order ends 12/21. I appreciate your support in advance!

Today’s Workout

Conditioning

• Every 5:00 begin a new round x5
  • 3 Rope Climbs
  • 20 Burpees
  • 200m Run

Please join us this Sunday, Dec. 20th at 11AM with your families for our First Annual CFSE Holiday Ugly Sweater Brunch! The event will be catered, but feel free to bring your favorite holiday dish or dessert. We look forward to spending the afternoon with you all!

Please spread the word on our Holiday Deals and Discounts. We have something for everyone. Email info@crossfitspeakeasy.com for more info!

• 20% off a month per referral. (EX: Refer 3 people to sign up for a membership at CFSE and receive 20% off your monthly membership for 3 months)
• $50 for First month of CrossFit Lite – Monday/Wednesday/Friday 5:15PM WITH Daycare.
• 2 Weeks of FREE UNLIMITED CrossFit Classes for experienced athletes and beginners. Come see what CFSE is all about. No excuse to not try for 2 free weeks.

Friday, Dec. 18th will be a LULULEMON CFSE SHOP NIGHT from 3-9PM. Please pick up your shop cards at the gym and display them at checkout to receive 15% off your order! 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. Pre-Order ends 12/21. I appreciate your support in advance!

Today’s Workout

Strength

• 4 Rounds Superset:
  • 10 DB Strict Press
  • 10 DB Row (each arm)
  • 10 Hollow Body Rocks

Gymnastics Conditioning

• EMOM14
  • Odd- 50 Double Unders
  • Even- 10 Toes to Bar

Finisher

• AMRAP2: Wallballs 

Please join us this Sunday, Dec. 20th at 11AM with your families for our First Annual CFSE Holiday Ugly Sweater Brunch! The event will be catered, but feel free to bring your favorite holiday dish or dessert. We look forward to spending the afternoon with you all!

Please spread the word on our Holiday Deals and Discounts. We have something for everyone. Email info@crossfitspeakeasy.com for more info!

• 20% off a month per referral. (EX: Refer 3 people to sign up for a membership at CFSE and receive 20% off your monthly membership for 3 months)
• $50 for First month of CrossFit Lite – Monday/Wednesday/Friday 5:15PM WITH Daycare.
• 2 Weeks of FREE UNLIMITED CrossFit Classes for experienced athletes and beginners. Come see what CFSE is all about. No excuse to not try for 2 free weeks.

Friday, Dec. 18th will be a LULULEMON CFSE SHOP NIGHT from 3-9PM. Please pick up your shop cards at the gym and display them at checkout to receive 15% off your order! 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. Pre-Order ends 12/21. I appreciate your support in advance!

Today’s Workout

Max Effort Monday

• 1k Row

Conditioning

• 0:00-5:00 Complete 2 Rounds of:
  • 12 Chest to Bar Pull Ups
  • 12 Burpees Over the Bar
• 5:00-10:00 Complete 2 Rounds of:
  • 12 Chest to Bar Pull Ups
  • 12 Overhead Squats (115/75#)
• 10:00-15:00 
  • Establish a 1 rep max Clean and Jerk

Please join us Sunday, Dec. 20th at 11AM with your families for our First Annual CFSE Holiday Ugly Sweater Brunch! The event will be catered, but feel free to bring your favorite holiday dish or dessert. Please RSVP here. We look forward to spending the afternoon with you all!

Please spread the word on our Holiday Deals and Discounts. We have something for everyone. Email info@crossfitspeakeasy.com for more info!

• 20% off a month per referral. (EX: Refer 3 people to sign up for a membership at CFSE and receive 20% off your monthly membership for 3 months)
• $50 for First month of CrossFit Lite – Monday/Wednesday/Friday 5:15PM WITH Daycare.
• 2 Weeks of FREE UNLIMITED CrossFit Classes for experienced athletes and beginners. Come see what CFSE is all about. No excuse to not try for 2 free weeks.

Friday, Dec. 18th will be a LULULEMON CFSE SHOP NIGHT from 3-9PM. Please pick up your shop cards at the gym and display them at checkout to receive 15% off your order! 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 Addition 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. Pre-Order ends 12/21. I appreciate your support in advance!

 

Barbell Club- 9AM

Warm up + Mobility 

Warm up Complex:

• 5×3 Sotts Press (Front Rack)
• 3 x (3+3+3) 
  • Muscle Clean + Tall Clean + Tall Jerk

Complex:

• 1 Clean + 1 Hang Clean + 1 Jerk
  • Build to a heavy single of the complex

Open Gym 10-12PM

 

The Week Ahead:

Monday- Max Effort 1k Row + Open Prep

Tuesday- DB Supersets + Gymnastics EMOM

Wednesday- Work Wednesday

Thursday- Back Squats + AMRAPs

Friday- Power Snatches + Chipper

Saturday- Hero Workout

Please join us Sunday, Dec. 20th at 11AM with your families for our First Annual CFSE Holiday Ugly Sweater Brunch! The event will be catered, but feel free to bring your favorite holiday dish or dessert. Please RSVP here. We look forward to spending the afternoon with you all!

Please spread the word on our Holiday Deals and Discounts. We have something for everyone. Email info@crossfitspeakeasy.com for more info!

• 20% off a month per referral. (EX: Refer 3 people to sign up for a membership at CFSE and receive 20% off your monthly membership for 3 months)
• $50 for First month of CrossFit Lite – Monday/Wednesday/Friday 5:15PM WITH Daycare.
• 2 Weeks of FREE UNLIMITED CrossFit Classes for experienced athletes and beginners. Come see what CFSE is all about. No excuse to not try for 2 free weeks.

Friday, Dec. 18th will be a LULULEMON CFSE SHOP NIGHT from 3-9PM. Please pick up your shop cards at the gym and display them at checkout to receive 15% off your order! 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 Addition CFSE Wodapalooza Shirts, pre-order is LIVE now. Please comment on the post in THIS GROUP with your size and quantity. There are two designs. 1 shirt for $25 or both for $40. Pre-Order ends 12/21. I appreciate your support in advance!

 

Endurance- 8AM

• 4x800m Runs
  • 1:1 work:rest
• 1 Mile Run Time Trial
• 3×10 Glute-Ham Raises

Today’s Workout- 9 and 10AM

• 0:00-12:00 complete for time:
  • 30-20-10-20-30
    • Wallballs (20/14#)
    • KB Swings (53/35#)
• 12:00-20:00 complete for time:
  • 6 Rounds of “Cindy”
    • 5 Pull ups
    • 10 Push ups
    • 15 Squats
• 20:00-28:00 AMRAP:
  • 1 Burpee Muscle Up
  • 2 DB Squat Snatches ea. arm (70/50#)
  • 3 High Box Jumps (30/24#)

 

Please join us Sunday, Dec. 20th at 11AM with your families for our First Annual CFSE Holiday Ugly Sweater Brunch! The event will be catered, but feel free to bring your favorite holiday dish or dessert. Please RSVP here. We look forward to spending the afternoon with you all!

Please spread the word on our Holiday Deals and Discounts. We have something for everyone. Email info@crossfitspeakeasy.com for more info!

• 20% off a month per referral. (EX: Refer 3 people to sign up for a membership at CFSE and receive 20% off your monthly membership for 3 months)
• $50 for First month of CrossFit Lite – Monday/Wednesday/Friday 5:15PM WITH Daycare.
• 2 Weeks of FREE UNLIMITED CrossFit Classes for experienced athletes and beginners. Come see what CFSE is all about. No excuse to not try for 2 free weeks.

 

Today’s Workout

Strength

• 3RM Deadlift (18min)

Accessory Lifts

• 3 Rounds Superset:
  • 10 DB See-Saw Press (5 each arm)
  • 10 DB Row (each arm)

Conditioning

• 1min Max Effort Assault Bike (total cals)
  • Rest as needed
• 1min Max Effort Calorie Row (total cals)
  • Rest as needed
• 1x400m Max Effort Sprint (time)

Please join us Sunday, Dec. 20th at 11AM with your families for our First Annual CFSE Holiday Ugly Sweater Brunch! The event will be catered, but feel free to bring your favorite holiday dish or dessert. Please RSVP here. We look forward to spending the afternoon with you all!

Please spread the word on our Holiday Deals and Discounts. We have something for everyone. Email info@crossfitspeakeasy.com for more info!

• 20% off a month per referral. (EX: Refer 3 people to sign up for a membership at CFSE and receive 20% off your monthly membership for 3 months)
• $50 for First month of CrossFit Lite – Monday/Wednesday/Friday 5:15PM WITH Daycare.
• 2 Weeks of FREE UNLIMITED CrossFit Classes for experienced athletes and beginners. Come see what CFSE is all about. No excuse to not try for 2 free weeks.

Today’s Workout

Warm-Up

• 5 Rounds of STRICT “Cindy”
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
• 5 Rounds w/ Barbell
  • 3 Strict Press
  • 3 Push Press
  • 3 Tall Jerks

Conditioning

• “Grace”
  • 30 Clean and Jerks (135/95#) For Time

Cooldown

• 400m walk/jog
• Forearm Stretch

Please join us Sunday, Dec. 20th at 11AM with your families for our First Annual CFSE Holiday Ugly Sweater Brunch! The event will be catered, but feel free to bring your favorite holiday dish or dessert. Please RSVP here. We look forward to spending the afternoon with you all!

Please spread the word on our Holiday Deals and Discounts. We have something for everyone. Email info@crossfitspeakeasy.com for more info!

• 20% off a month per referral. (EX: Refer 3 people to sign up for a membership at CFSE and receive 20% off your monthly membership for 3 months)
• $50 for First month of CrossFit Lite – Monday/Wednesday/Friday 5:15PM WITH Daycare.
• 2 Weeks of FREE UNLIMITED CrossFit Classes for experienced athletes and beginners. Come see what CFSE is all about. No excuse to not try for 2 free weeks.

Today’s Workout

Strength

• EMOM12
  • Odd- 2 Front Rack Lunges (each leg)
  • Even- 15 Hollow Body Rocks 

Conditioning

• AMRAP10- Increasing Ladder (2,4,6,8,etc.)
  • Front Squats (SX= 95/65#) (RX= 135/95#) 
  • Box Jump Overs (24/20″)

Please join us Sunday, Dec. 20th at 11AM with your families for our First Annual CFSE Holiday Ugly Sweater Brunch! The event will be catered, but feel free to bring your favorite holiday dish or dessert. Please RSVP here. We look forward to spending the afternoon with you all!

Please spread the word on our Holiday Deals and Discounts. We have something for everyone. Email info@crossfitspeakeasy.com for more info!

• 20% off a month per referral. (EX: Refer 3 people to sign up for a membership at CFSE and receive 20% off your monthly membership for 3 months)
• $50 for First month of CrossFit Lite – Monday/Wednesday/Friday 5:15PM WITH Daycare.
• 2 Weeks of FREE UNLIMITED CrossFit Classes for experienced athletes and beginners. Come see what CFSE is all about. No excuse to not try for 2 free weeks.

Today’s Workout

Gymnastics

• 5 x Max Effort Bar Muscle-Ups
  • Rest 60 seconds between efforts

*If you do not have Bar Muscle-Ups, please practice transitions/banded Bar Muscle ups. For Strength, do 5 x Max Effort STRICT Chest to Bar Pull-ups.

Conditioning

• For Time (25:00 min time cap)
  • 50 Handstand Push ups
  • 500m Run
  • 50 Burpees
  • 500m Run
  • 50 Burpees
  • 500m Run
  • 50 Toes to Bar