WOD

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

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

• 1 Rep Max Overhead Squat 

Conditioning

• EMOM16:
  • Min 1- 150m Row
  • Min 2- MAX Pistols
  • Min 3- 200m Run
  • Min 4- Rest

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.

Barbell Club- 9AM

Warm up + Mobility

Warm Up Complex:

• Muscle Snatch + Tall Snatch 3x (3+3)

Complex

• 1 Snatch + 1 OHS (Build to heavy single)

Open Gym 10-12PM

The Week Ahead:

Monday- Max Effort OHS + EMOM

Tuesday- Gymnastics + Chipper

Wednesday- Lunges + AMRAP

Thursday- Who could it be? G****

Friday- Flex Friday

Saturday- Endurance + Partners

Congratulations to my dear friends, Tim and Erin Carroll, on their newborn baby boy, Liam Kelly Carroll. Born on Dec. 3rd at 6:38am at 5lbs 1oz. Liam came in to the world unexpected, as the due date was Jan. 19th, 2016, so if you all could please keep him in your thoughts as he is in the NICU and we are hoping he will be able to come home for the Holidays. Erin is doing well and recovering strong. Thank you in advance for your well wishes! Congrats again guys!!!!

A huge GOOD LUCK to CFSE Athletes Tony Silva and Kim Robles as they travel to Brasil to compete/train. Thinking about you guys and wishing you safe travels!

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.

Endurance Class- 8am

…..come find out yourself. 

Today’s Workout

In honor of Liam’s entrance in to this World, we are going to do a Liam birthday workout. Consisting of some of Tim and Erin’s favorite/least favorite movements:

5 Rounds (5lbs) For Time:

• 12 Deadlifts (SX= 225/155#) (RX= 275/185#) ) (CRX= 315/225#)
• 3 Rope Climbs
• 15 Wallballs (20/14#) 

Then 1 Mile Run (1oz) 

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

• EMOM14:
  • Odd- Handstand Push ups (SX= 6 Reps) (RX= 10 Reps) (CRX= 12 Reps)
  • Even- 10 Burpees

Barbell Conditioning

• For Time (10:00 Time Cap)
  • 10 Cleans (SX= 95/65#) (RX=135/95) (CRX= 155/105#)
    8 Cleans (SX=115/75# ) (RX=155/105#) (CRX= 175/115#)
    6 Cleans (SX=135/95#) (RX=175/115#) (CRX= 195/135#)
    4 Cleans (SX=155/105#) (RX= 185/125#) (CRX= 225/155#)
    2 Cleans (SX= 175/115#) (RX= 205/135#) (CRX= 245/165#)

*These are FULL cleans performed as fast and efficiently as possible. 

*If there are not enough plates, perform this workout in Heats.

Throwback Thursday to Sam Dancer and his wife, Jenn, teaching us how to bench press properly!

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

• 10×3 Bench Press @80% of 1RM

Conditioning

• 5 Rounds EACH For Time:
  • 12 DB Snatch (70/50#)
  • 10 Box Jumps (24/20#)
  • 10 Toes to Bar
  • 40 Double Unders 

– Rest 1 minute between rounds

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

• EMOM10: 2 Front Squats (Build)

Conditioning

• Open Workout 15.5
  • For Time (20min Time Cap)
    • 27 Calorie Row
    • 27 Thrusters (RX= 95/65#)
    • 21 Calorie Row
    • 21 Thrusters
    • 15 Calorie Row
    • 15 Thrusters
    • 9 Calorie Row
    • 9 Thrusters

We highly encourage everyone to RX this workout (if you can!) and push yourself to the limit. If you hit the time cap, you hit the time cap. This one is meant to suck. 

In honor of running, a lot, today.

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

• For Time (30:00 Minute Time Cap)
  • 400m Run
  • 20 Chest to Bar Pull-ups
  • 400m Run
  • 15 Bar Muscle Ups
  • 400m Run
  • 10 Ring Muscle Ups

*Every time you break, you must do a 200m run. Ex: if you do 10 Chest to bar pull ups and come off the bar, you must do a 200m run. Then if you only do 5 when coming back in, you do ANOTHER 200m run until all 20 reps are complete. Same for Bar/Ring Muscle Ups. Scale appropriately.