WOD

We are just over ONE WEEK away from the start of the 2016 CrossFit Open. Sign up HERE!

• Log-in/Create an account
• Register for the 2016 CrossFit Open (upper right hand corner of screen)
• Enter all information
• Choose “CROSSFIT SPEAKEASY” as your Affiliate and Team
• Done.

REMINDER: 

For the 5 weeks during the CF Open (2/25-3/28), the Friday night schedule will be:

• 4:15pm CrossFit
• 5:15pm CrossFit Lite
• 6-9 PM Friday Night Lights 

If you are planning on doing the Open workouts, but are unable to attend Friday’s, your other options are to complete the workouts Sunday at Open gym or during our 5:15PM CrossFit Lite class on Monday. You will be responsible for getting yourself a judge. 

**Schedule changes effective Monday 2/22**

• CrossFit LITE will be 5x/week starting Monday 2/22 at 5:15pm. DAYCARE services will only be provided M/W/F. Please do not bring your children when daycare services are not available. Thank you for your understanding. 
• Endurance Class will be moved to Sunday’s at 8AM. Focus will be Active Recovery, Endurance and Mobility. 
• NEXT LEVEL class will be CANCELLED Monday’s and Friday’s during the 5 weeks of the Open. There will still be a 7AM Wednesday Next Level class. Normal schedule will resume at the conclusion of the CF Open. 
• CrossFit Teens will be cancelled on Tuesdays until further notice starting 3/1/16.

*Please always check/confirm in Wodify if you are unsure of the new schedule

Today’s Workout

Strength

• EMOM12:
  • 2 Back Squats- Starting at 70% and increasing every OTHER minute

Conditioning

• 2 Rounds For Time
  • 100 Double Unders
  • 30 Power Snatches (115/75#) (CRX= 135/95#)

We are just over ONE WEEK away from the start of the 2016 CrossFit Open. Sign up HERE!

• Log-in/Create an account
• Register for the 2016 CrossFit Open (upper right hand corner of screen)
• Enter all information
• Choose “CROSSFIT SPEAKEASY” as your Affiliate and Team
• Done.

REMINDER: 

For the 5 weeks during the CF Open (2/25-3/28), the Friday night schedule will be:

• 4:15pm CrossFit
• 5:15pm CrossFit Lite
• 6-9 PM Friday Night Lights 

If you are planning on doing the Open workouts, but are unable to attend Friday’s, your other options are to complete the workouts Sunday at Open gym or during our 5:15PM CrossFit Lite class on Monday. You will be responsible for getting yourself a judge. 

**Schedule changes effective Monday 2/22**

• CrossFit LITE will be 5x/week starting Monday 2/22 at 5:15pm. DAYCARE services will only be provided M/W/F. Please do not bring your children when daycare services are not available. Thank you for your understanding. 
• Endurance Class will be moved to Sunday’s at 8AM. Focus will be Active Recovery, Endurance and Mobility. 
• NEXT LEVEL class will be CANCELLED Monday’s and Friday’s during the 5 weeks of the Open. There will still be a 7AM Wednesday Next Level class. Normal schedule will resume at the conclusion of the CF Open. 
• CrossFit Teens will be cancelled on Tuesdays until further notice starting 3/1/16.

*Please always check/confirm in Wodify if you are unsure of the new schedule

Today’s Workout

Strength

• EMOM8:
  • 3 Touch n Go Power Cleans @75% (Up from last week)

Conditioning

• Open Workout 12.3
  • AMRAP18:
    • 15 Box Jumps (24/20″)
    • 12 Push Press (115/75#)
    • 9 Toes to Bar

We are just over ONE WEEK away from the start of the 2016 CrossFit Open. Sign up HERE!

• Log-in/Create an account
• Register for the 2016 CrossFit Open (upper right hand corner of screen)
• Enter all information
• Choose “CROSSFIT SPEAKEASY” as your Affiliate and Team
• Done.

REMINDER: 

For the 5 weeks during the CF Open (2/25-3/28), the Friday night schedule will be:

• 4:15pm CrossFit
• 5:15pm CrossFit Lite
• 6-9 PM Friday Night Lights 

If you are planning on doing the Open workouts, but are unable to attend Friday’s, your other options are to complete the workouts Sunday at Open gym or during our 5:15PM CrossFit Lite class on Monday. You will be responsible for getting yourself a judge. 

**Schedule changes effective Monday 2/22**

• CrossFit LITE will be 5x/week starting Monday 2/22 at 5:15pm. DAYCARE services will only be provided M/W/F. Please do not bring your children when daycare services are not available. Thank you for your understanding. 
• Endurance Class will be moved to Sunday’s at 8AM. Focus will be Active Recovery, Endurance and Mobility. 
• NEXT LEVEL class will be CANCELLED Monday’s and Friday’s during the 5 weeks of the Open. There will still be a 7AM Wednesday Next Level class. Normal schedule will resume at the conclusion of the CF Open. 
• CrossFit Teens will be cancelled on Tuesdays until further notice starting 3/1/16.

*Please always check/confirm in Wodify if you are unsure of the new schedule

Today’s Workout

Strength

• 5 x Max Effort Strict Pull-ups
  • Rest 2 minutes between efforts

Conditioning

• For Time:
  • 50 DB Snatches (50/30#) (CRX- 70/50#)
  • 50 Pull Ups
  • 50 Burpees
  • 50 Wallballs (20/14#)

Sign up for the 2016 Reebok CrossFit Open HERE!

• Log-in/Create an account
• Register for the 2016 CrossFit Open (upper right hand corner of screen)
• Enter all information
• Choose “CROSSFIT SPEAKEASY” as your Affiliate and Team
• Done.

REMINDER: 

For the 5 weeks during the CF Open (2/25-3/28), the Friday night schedule will be:

• 4:15pm CrossFit
• 5:15pm CrossFit Lite
• 6-9 PM Friday Night Lights 

If you are planning on doing the Open workouts, but are unable to attend Friday’s, your other options are to complete the workouts Sunday at Open gym or during our 5:15PM CrossFit Lite class on Monday. You will be responsible for getting yourself a judge. 

Barbell Club- 9AM

• Warm Up complex:
  • 3 segment cleans
  • 3 tall cleans
  • 3 front squats
• Build to a heavy single of the following complex:
  • 1 clean pull + 1 power clean + 1 hang clean

Open Gym 10-12PM

Sign up for the 2016 Reebok CrossFit Open HERE!

• Log-in/Create an account
• Register for the 2016 CrossFit Open (upper right hand corner of screen)
• Enter all information
• Choose “CROSSFIT SPEAKEASY” as your Affiliate and Team
• Done.

REMINDER: 

For the 5 weeks during the CF Open (2/25-3/28), the Friday night schedule will be:

• 4:15pm CrossFit
• 5:15pm CrossFit Lite
• 6-9 PM Friday Night Lights 

If you are planning on doing the Open workouts, but are unable to attend Friday’s, your other option is to complete the workouts Sunday at Open gym. You will be responsible for getting yourself a judge. 

Endurance- 8AM

• 7 minutes of Burpees to a 6″ target

Rest to recovery

• 2x 2000m Row at Moderate pace 
  • Rest 3 minutes between 2k’s 

Today’s Workout- 9 and 10AM

• With a partner complete the following for 2 Rounds (40:00min Time Cap!)
  • 10 Rope climbs
  • 50 Handstand Push Ups
  • 100 Wallballs (20/14#)
  • 200 Calorie Row

Sign up for the 2016 Reebok CrossFit Open HERE!

• Log-in/Create an account
• Register for the 2016 CrossFit Open (upper right hand corner of screen)
• Enter all information
• Choose “CROSSFIT SPEAKEASY” as your Affiliate and Team
• Done.

REMINDER: 

For the 5 weeks during the CF Open (2/25-3/28), the Friday night schedule will be:

• 4:15pm CrossFit
• 5:15pm CrossFit Lite
• 6-9 PM Friday Night Lights 

If you are planning on doing the Open workouts, but are unable to attend Friday’s, your other option is to complete the workouts Sunday at Open gym. You will be responsible for getting yourself a judge. 

Today’s Workout

• 15 minutes to build to a heavy single Snatch
• 15 minutes to build to a heavy single Clean and Jerk

Week 6 of the cycle! 2 more weeks left! Be sure to attend Barbell Club on Sunday’s at 9am for additional help/work. 

Sign up for the 2016 Reebok CrossFit Open HERE!

• Log-in/Create an account
• Register for the 2016 CrossFit Open (upper right hand corner of screen)
• Enter all information
• Choose “CROSSFIT SPEAKEASY” as your Affiliate and Team
• Done.

Today’s Workout

NOT For Time

• 10-8-6-4-2
  • Bench Press (AHAP)
• 2-4-6-8-10
  • Strict Pull up (Weighted if possible)

Sign up for the 2016 Reebok CrossFit Open HERE!

• Log-in/Create an account
• Register for the 2016 CrossFit Open (upper right hand corner of screen)
• Enter all information
• Choose “CROSSFIT SPEAKEASY” as your Affiliate and Team
• Done.

Today’s Workout

Warm Up

• 15 Min of Shoulder and Hip Mobility of your choice

Conditioning

• For Time:
  • 60 Calorie Row
  • 50 KB Swings (RX= 53/35#) (CRX= 70/53#)
  • 40 Box Jumps (RX= 24/20″) (CRX= 30/24″)
  • 30 Thrusters (RX= 95/65#)
  • 20 Burpees Over the bar

Finisher

• 2min Couch Stretch each leg

Sign up for the 2016 Reebok CrossFit Open HERE!

• Log-in/Create an account
• Register for the 2016 CrossFit Open (upper right hand corner of screen)
• Enter all information
• Choose “CROSSFIT SPEAKEASY” as your Affiliate and Team
• Done.

Today’s Workout

Strength

• EMOM8:
  • 3 Touch n Go Power cleans at 70% of 1RM

*Stay at 70% for all 8 minutes. You will be increasing this percentage next week!

Conditioning

• Open Workout 15.3
  • AMRAP14
    • 7 Muscle Ups (SX= 10 Pull-ups + 10 Ring Dips)
    • 50 Wallballs (20/14#)
    • 100 Double Unders