Emmy Simpkins

From all of us here at CFSE, we wish you all the best in 2020. Be sure to take a moment and reflect on your year, what you have endured, what you have overcome, what you have accomplished, and what you have changed. And if you’re really up for a challenge, reflect on the last DECADE as we enter a new one. Here’s to plenty of PR’s, health, wellness, and happiness. 

Holiday Schedule

12/31/19- NO 6:30/7:30pm classes

1/1/20- 8 and 9:30am HERO WOD, 11-12:30 Open Gym, 3-4:30 Open Gym

Today’s CrossFit Workout

Gymnastics

• EMOM8:
  • Odd – Max Strict Pullups
    Even – Max Strict HSPU

Conditioning

• Every 4:00 x 4 Rounds
  • 12/9 Cal Assault Bike (CRX: 16/12 Cal)
    8R/8L 1-Arm Hang Clean and Jerk (50/35#)
    4 Bar Muscle ups

Today’s SWEAT Workout

• AMRAP5
  • 500m Run
    40 Wallballs
    30 V Ups
    20 Calorie Assault Bike
    10 Devil Presses
    500m Run

Rest 2:00

• AMRAP8
  • 500m Run
    40 Wallballs
    30 V Ups
    20 Calorie Assault Bike
    10 Devil Presses
    500m Run

Rest 2:00

• For Time:
  • 500m Run
    40 Wallballs
    30 V Ups
    20 Calorie Assault Bike
    10 Devil Presses
    500m Run

New Years Eve- NO 6:30 or 7:30pm Class

New Years Day- 8 and 9:30am HERO WOD, Open Gym 11-12:30 and 3-4:3opm

1/2/2020- Resume regular schedule

Today’s Workout

Strength

• 5×3 Overhead Squat

Conditioning

• 21-15-9-6 Partner Relay
  • Power Snatch
  • Overhead Squat

Rd 1: 75/55#
Rd 2: 95/65#
Rd 3: 115/75#
Rd 4: 135/95#
Alternate FULL rounds with partner. Partner 1 Completes 21 PS + 21 OHS, then partner 2 completes 21 PS + 21 OHS while partner 1 rests.
Scaled: Power Clean + Front Squat.

Today’s SWEAT Workout

• 25:00, for QUALITY
  • 5R/5L Single Leg Deadlifts
    10 Dual DB Arnold Press
    5R/5L Front Rack Step Ups
    10 Dual DB Bent Rows
    :20 Hollow Hold + :20 Arch Hold

Today’s Workout

• 5 Rounds (0:00 – 25:00)
  • 10 Bench Press
    100m Farmer Carry
    1:00 Wall Sit Hammer Curls
• From 28:00 – 35:00, Teams of 5-8:
  Max Distance Sled Push
  • Teammates will switch every 15m.
    +115/+70, Coed Teams +90

Today’s Schedule

7:30, 8:30, 9:30am

Today’s Workout 

• Partner Relays:
  • 5 Rounds EACH
    5 Burpees

    10 Rounds EACH
    10 Alt DB Snatch (50/35#)
    10 Wall Balls (20/14#)

    5 Rounds EACH
    5 Burpees

Happy Holidays from our crew to yours. May this year bring you everything you deserve.

Open Gym 10am-12pm TODAY

Tomorrow Schedule:

• 7:30, 8:30, 9:30am ONLY

Please take note of our Holiday Hours. Dropping in? We’d love to have you. Follow our Drop In tab to reserve your spot in class!

Christmas Eve: 

• 6:30-8am Open Gym
• 8am CrossFit + SWEAT Hero Workout
• 9:30am CrossFit + SWEAT Hero Workout

Christmas Day:

• CLOSED

12/26:

• 7:30, 8:30, 9:30am CrossFit + SWEAT

12/27: Resume Regular Schedule!

Today’s CrossFit Workout

Strength

• Build to a heavy single Back Squat

Conditioning

• AMRAP8:
  • 40 Double Unders
  • 8 Hang Power Cleans (95/65#)
  • 4 Thrusters

Today’s SWEAT Workout

• EMOM24
  • 1. 50 Double Unders
    2. 5 Hang Power Cleans + 5 Front Squats
    3. :20 Hollow Hold + 10 Rocks
    4. Rest

Today’s CrossFit Workout

Weightlifting

• 1 Power Snatch + 2 Overhead Squats + 1 Snatch every :90 x7

Conditioning

• Jacob Morris
  • 50 Wallballs (20/14#)
  • 40 Calorie Ski
  • 30 DB Snatches (50/35#)
  • 20 Box Jump Overs
  • 15 Bar Muscle Ups

Eighteen-year-old CrossFit Games athlete Jacob Morris passed away on December 13, just weeks after having heart surgery. Read More Here. 

Today’s SWEAT Workout

Weightlifting

• EMOM8: 2 Hang Power Cleans + 2 Front Squats

Conditioning

• Jacob Morris (see above)

Today’s Workout

Strength

• Shoulder Press
  • Build to heavy triple for the day

Conditioning

• 4 Rounds:
  • 12 Burpees
    6R DB Push Press
    6R DB Overhead Alt. Lunges
    6L DB Push Press
    6L DB Overhead Alt. Lunges
    12 Toes To Bar

RX: 50/35#
CRX: 70/50#

Today’s SWEAT Workout

• 5 Rounds:
  • 20 AbMat Situps
    40 Double Unders
    6 Dual DB Hang Power Cleans
    8R/8L Dual DB Alt Push Press
    10 Burpees

After Party

• 50 V ups

Today’s CrossFit Workout

• EMOM for as long as possible:
  Odd: 1-2-3-4-5-6… Strict Pullups
  Even: 2-4-6-8-10-12… Pushups
• Accumulate 2 Minutes in L-Sit
  *50 Double Unders every break

Today’s SWEAT Workout

• 5 Rounds (not for time)
  • 10 Bench Press
    50′ Walking Lunge (dual db)
    10 Ring Rows (ft elevated if possible)
    50′ Death March (dual db)
    1:00 Plank