Emmy Simpkins

Less than 1 week left in the CFSE Nutrishop Nutrition Challenge. Plenty of time to make some changes and make strides towards your goals. Final InBody check-ins will be 10/28-10/30. Please make arrangements to have these complete in this timeframe!

Halloween WOD and party Friday 10/30. Optional costume WOD at 7pm followed by food, drinks, and fun. You know the deal. The gym will be CLOSED the day after, Saturday 10/31, and we encourage all athletes to participate at Barbells for Boobs at Apache CrossFit. Looking forward to seeing everyone!

Endurance Class- 8AM

For Time:

• 300 Double Unders
• 2k Row
• 1 Mile Run

Today’s Workout- 9 and 10AM

Partner Alternating every 2 rounds until you BOTH do 6 rounds total:

• 150m Row
• 10 Burpee Box Jump Overs (24/20″)
• 5 Heavy DB Thrusters 

7AM Monday-Friday classes starting THIS WEEK. Monday/Wednesday/Friday will be a Next Level Class designed for those interested in competing in CrossFit. Tuesday/Thursday will be a regular Speakeasy Workout of the Day. Please register in ZenPlanner for these classes as you would for any others. If you are unable to, notify the coach upon arrival.

Less than 1 week left in the CFSE Nutrishop Nutrition Challenge. Plenty of time to make some changes and make strides towards your goals. Final InBody check-ins will be 10/28-10/30. Please make arrangements to have these complete in this timeframe!

Halloween WOD and party Friday 10/30. Optional costume WOD at 7pm followed by food, drinks, and fun. You know the deal. The gym will be CLOSED the day after, Saturday 10/31, and we encourage all athletes to participate at Barbells for Boobs at Apache CrossFit. Looking forward to seeing everyone!

Today’s Workout

Strength

• TEST- 1 Rep Max Back Squat 

Flex Friday (optional + time permitting) 

• 4 Rounds NOT For Time
  • 5 Bench Press (build)
  • 5 Chin Ups (weighted if possible)
  • 20 Hammer Curls
  • 10 Strict Toes to Bar

7AM Monday-Friday classes starting THIS WEEK. Monday/Wednesday/Friday will be a Next Level Class designed for those interested in competing in CrossFit. Tuesday/Thursday will be a regular Speakeasy Workout of the Day. Please register in ZenPlanner for these classes as you would for any others. If you are unable to, notify the coach upon arrival.

Less than 2 weeks left in the CFSE Nutrishop Nutrition Challenge. Plenty of time to make some changes and make strides towards your goals. Final InBody check-ins will be 10/28-10/30. Please make arrangements to have these complete in this timeframe!

Halloween WOD and party Friday 10/30. Optional costume WOD at 7pm followed by food, drinks, and fun. You know the deal. The gym will be CLOSED the day after, Saturday 10/31, and we encourage all athletes to participate at Barbells for Boobs at Apache CrossFit. Looking forward to seeing everyone!

Today is a scheduled rest/recovery day. If you missed a workout from earlier in the week, go ahead and make it up! If you would like to come in and practice a skill or do some strength movements, by all means, go for it! There are still scheduled class times, so please be sure to sign in to class and show up ON TIME. The class will be led by a coach with a warm up. The remainder of the class is all yours. If you know you will not be around on Friday to test your back squat, today would be a good day to do so. Enjoy!

7AM Monday-Friday classes starting THIS WEEK. Monday/Wednesday/Friday will be a Next Level Class designed for those interested in competing in CrossFit. Tuesday/Thursday will be a regular Speakeasy Workout of the Day. Please register in ZenPlanner for these classes as you would for any others. If you are unable to, notify the coach upon arrival.

Less than 2 weeks left in the CFSE Nutrishop Nutrition Challenge. Plenty of time to make some changes and make strides towards your goals. Final InBody check-ins will be 10/28-10/30. Please make arrangements to have these complete in this timeframe! 

Halloween WOD and party Friday 10/30. Optional costume WOD at 7pm followed by food, drinks, and fun. You know the deal. The gym will be CLOSED the day after, Saturday 10/31, and we encourage all athletes to participate at Barbells for Boobs at Apache CrossFit. Looking forward to seeing everyone!

Today’s Workout

Strength

• EMOM10
  • 1 Power Snatch + 1 Hang Snatch (Full)

Conditioning

• AMRAP12
  • 2/4/6/8/10 etc.
    • Power Snatch (95/65#)
    • OH Squat
    • Ring Dip

7AM Monday-Friday classes starting THIS WEEK. Monday/Wednesday/Friday will be a Next Level Class designed for those interested in competing in CrossFit. Tuesday/Thursday will be a regular Speakeasy Workout of the Day. Please register in ZenPlanner for these classes as you would for any others. If you are unable to, notify the coach upon arrival.

Less than 2 weeks left in the CFSE Nutrishop Nutrition Challenge. Plenty of time to make some changes and make strides towards your goals. Final InBody check-ins will be 10/28-10/30. Please make arrangements to have these complete in this timeframe! 

Halloween WOD and party Friday 10/30. Optional costume WOD at 7pm followed by food, drinks, and fun. You know the deal. The gym will be CLOSED the day after, Saturday 10/31, and we encourage all athletes to participate at Barbells for Boobs at Apache CrossFit. Looking forward to seeing everyone!

Today’s Workout

Skill

• 10min of HS Walk Practice 

Strength

• EMOM10
  • Odd- 2 Cleans (build)
  • Even- 30 Double Unders

Conditioning

• 5 Rounds, 1 min rest between rounds
  • 10 Burpees
  • 10 Box Jumps (24/20″)
  • 10 Toes to Bar
  • 10 HSPU

7AM Monday-Friday classes starting THIS WEEK. Monday/Wednesday/Friday will be a Next Level Class designed for those interested in competing in CrossFit. Tuesday/Thursday will be a regular Speakeasy Workout of the Day. Please register in ZenPlanner for these classes as you would for any others. If you are unable to, notify the coach upon arrival. 

2 more weeks left in the CFSE Nutrishop Nutrition Challenge. Plenty of time to make some changes and make strides towards your goals. 

Halloween WOD and party Friday 10/30. Optional costume WOD at 7pm followed by food, drinks, and fun. You know the deal. The gym will be CLOSED the day after, Saturday 10/31, and we encourage all athletes to participate at Barbells for Boobs at Apache CrossFit. Looking forward to seeing everyone! 

Today’s Workout

Strength

• Superset 3 rounds:
  • 10 Good Mornings
  • 10 Bulgarian Split Squats (ea leg)

Conditioning

• For Time:
  • 1 Round of “Eva”
  • 15 Clean and Jerks (135/95#)
  • 1 Round of “Eva”

“Eva”= 800m Run, 30 KB Swings (70/53#), 30 Pull ups 

Weekly (Monday-Friday) 7AM class will begin the week of 10/19. Monday/Wednesday/Friday 7AM will be a “Next Level” Class. This class is open to anyone with an unlimited membership and is designed for those serious about competing in CrossFit. YOU DO NOT NEED TO WANT TO COMPETE TO DO THIS CLASS. This class will follow MY training program and will be separate of the Speakeasy Workout of the day. This class will not necessarily be “coached”. We would all be working out together, doing the same programming, just based on your own numbers/abilities/etc. This class will run anywhere between 1hr to 1hr and 30min.

On Tuesdays and Thursdays, the 7AM class will be the regular Speakeasy Workout of the Day, led by a coach.

The 2nd Annual Showdown By The Sea hosted by CrossFit By the Sea will be Saturday, Nov. 7th. This will be an awesome event that we highly encourage all to participate in! Click HERE for more info.

*Those doing the Nutritional Challenge, please get your midpoint InBody’s complete by TODAY!!*

Today’s Workout

Strength

• ONE ATTEMPT at a 20 Rep Back Squat 
  • It would be a good idea to try 70-75% of your previous 1RM

Conditioning

• EMOM20
• Min 1-10 
  • Odd: 6 High Box Jumps (build)
  • Even: 15 Wallballs (20/14#) (CRX= 20 Wallballs)
• Min 11-20
  • Odd: 200m Run
  • Even: 10 Toes to Bar 

Weekly (Monday-Friday) 7AM class will begin the week of 10/19. Monday/Wednesday/Friday 7AM will be a “Next Level” Class. This class is open to anyone with an unlimited membership and is designed for those serious about competing in CrossFit. YOU DO NOT NEED TO WANT TO COMPETE TO DO THIS CLASS. This class will follow MY training program and will be separate of the Speakeasy Workout of the day. This class will not necessarily be “coached”. We would all be working out together, doing the same programming, just based on your own numbers/abilities/etc. This class will run anywhere between 1hr to 1hr and 30min.

On Tuesdays and Thursdays, the 7AM class will be the regular Speakeasy Workout of the Day, led by a coach.

The 2nd Annual Showdown By The Sea hosted by CrossFit By the Sea will be Saturday, Nov. 7th. This will be an awesome event that we highly encourage all to participate in! Click HERE for more info.

*Those doing the Nutritional Challenge, please get your midpoint InBody’s complete by Friday 10/16*

Today’s Workout

Conditioning

• EACH For time
  • 21-15-9
    • Shoulder To OH (115/75#)
    • Ring Dip
• Rest 2 min
  • 15-12-9
    • Burpee Over The Bar
    • Chest To Bar Pull Ups
• Rest 2 min
  • 9-6-3
    • Strict HSPU
    • Strict Pull Up

Cooldown

• 200m Run
• 2 min Puppy Dog Stretch
• Banded Shoulder Stretches 

Weekly (Monday-Friday) 7AM class will begin the week of 10/19. Monday/Wednesday/Friday 7AM will be a “Next Level” Class. This class is open to anyone with an unlimited membership and is designed for those serious about competing in CrossFit. YOU DO NOT NEED TO WANT TO COMPETE TO DO THIS CLASS. This class will follow MY training program and will be separate of the Speakeasy Workout of the day. This class will not necessarily be “coached”. We would all be working out together, doing the same programming, just based on your own numbers/abilities/etc. This class will run anywhere between 1hr to 1hr and 30min.

On Tuesdays and Thursdays, the 7AM class will be the regular Speakeasy Workout of the Day, led by a coach.

The 2nd Annual Showdown By The Sea hosted by CrossFit By the Sea will be Saturday, Nov. 7th. This will be an awesome event that we highly encourage all to participate in! Click HERE for more info.

*Those doing the Nutritional Challenge, please get your midpoint InBody’s complete by Friday 10/16*

Today’s Workout

Strength

• Deadlift 3-3-3-3-3

Conditioning

• 5 Rounds For Time
  • 10 Deadlifts (155/105#)
  • 5 Hang Squat Clean Thrusters 

Weekly (Monday-Friday) 7AM class will begin the week of 10/19. Monday/Wednesday/Friday 7AM will be a “Next Level” Class. This class is open to anyone with an unlimited membership and is designed for those serious about competing in CrossFit. YOU DO NOT NEED TO WANT TO COMPETE TO DO THIS CLASS. This class will follow MY training program and will be separate of the Speakeasy Workout of the day. This class will not necessarily be “coached”. We would all be working out together, doing the same programming, just based on your own numbers/abilities/etc. This class will run anywhere between 1hr to 1hr and 30min.

On Tuesdays and Thursdays, the 7AM class will be the regular Speakeasy Workout of the Day, led by a coach.

The 2nd Annual Showdown By The Sea hosted by CrossFit By the Sea will be Saturday, Nov. 7th. This will be an awesome event that we highly encourage all to participate in! Click HERE for more info.

*Those doing the Nutritional Challenge, please get your midpoint InBody’s complete by Friday 10/16*

Today’s Workout

Strength

• Tabata: DB Shoulder Press

Conditioning

• Tabata:
  • Push Up
  • DB Snatch (50/30#)
  • Air Squat (10 sec hold in bottom)
  • Hollow Body Hold
  • Row (calories)