WOD

• We have a couple athletes competing at the CrossFit By The Sea 2nd Annual Showdown By The Sea! Please mark your calendars to attend the event Nov. 7th!

What better way to celebrate the end of a brutal 45 day nutrition challenge AND the end to yet another incredible summer at the Jersey Shore. Halloween party tonight at 7PM with an optional costume workout at 8PM. Please bring food and beverage of your choice. We will not be revealing the workout, but we promise it won’t ruin your costume. The gym will be closed Saturday 10/31 for clean up and BARBELLS FOR BOOBS. We encourage everyone to attend the event at Apache CrossFit. If you don’t have your teams signed up yet, sign up HERE. See you all tonight! 

Today’s Workout

Flex Friiiiiday!

• EMOM10:
  • Odd- 2 Deadlifts
  • Even- Max Ring Dips

4 Rounds NOT For Time:

• 6 DB Bench Press
• 6 DB Pull Overs
• 6 Single Arm DB Press

Pump Out:

• 3 sets of 21’s 

• We have a couple athletes competing at the CrossFit By The Sea 2nd Annual Showdown By The Sea! Please mark your calendars to attend the event Nov. 7th!
• HALLOWEEN PARTY AND OPTIONAL COSTUME WOD TOMORROW 10/30 7PM! No, we will not be revealing the workout! But we promise it won’t ruin your costume. The gym will be closed Saturday 10/31. We encourage everyone to attend the Barbells for Boobs event at Apache CrossFit. Sign your teams up HERE.

Today’s Workout

• Open gym for those that were unable to do their Nutrition Challenge 3k benchmark.
• For those looking to do a workout, below is an option, but it is still open gym:
  • 0:00-10:00
    • “Jackie”
      • 1k Row
      • 50 Thrusters @45#
      • 30 Pull Ups
  • 10:00-18:00
    • 2 Rounds
      • 15 Power Cleans (185/125#)
      • 15 HSPU
    • In remaining time, complete as many Burpee Box Jump overs (24/20″)

Please use 1 barbell. 

Just because it is technically Open Gym, does not mean you do not have to show up on time. There are still designated class times and the class will be put through a warm up together. Please show up ON TIME. The coach reserves the right to ask you to wait until the next class. Thank you for your understanding.

• Final day of the 45 Day Nutrition Challenge is TODAY! Nutrishop in Wall is unfortunately closed until further notice, but they are going to be opening up TODAY (only) for Nutrition Challengers to get their InBody’s complete. If you are unable to get to Wall today, please visit Brick or Tinton Falls locations by next week. Congratulations to those for sticking through until the end, looking forward to some great results!
• We have a couple athletes competing at the CrossFit By The Sea 2nd Annual Showdown By The Sea! Please mark your calendars to attend the event Nov. 7th!
• HALLOWEEN PARTY AND OPTIONAL COSTUME WOD Friday 10/30 7PM! No, we will not be revealing the workout! But we promise it won’t ruin your costume. The gym will be closed Saturday 10/31. We encourage everyone to attend the Barbells for Boobs event at Apache CrossFit. Sign your teams up HERE.

Today’s Workout

Strength

• Re-test your 1RM Back Squat OR 3×5 Back Squats at 73% of your NEW 1RM

Conditioning

• Nutrition Challenge Benchmark
  • 3k Row For Time

For those looking to make the trip to Miami for the 2016 Wodapalooza Competition, all the CFSE information can be found HERE. For those of you that are unsure, reevaluate your reasonings. 

Thank you to Alex Sinkovich for the awesome mash up of all the Wodapalooza Qualifier workouts. Really incredible work and I cannot thank you enough for showing everyone how much I was dying. 

You can view the video here: https://www.youtube.com/watch?v=LtzW9mroEY4

Several Quick Announcements

• Nutrition Challengers: Final day is TOMORROW. InBody’s MUST be complete by Friday 10/30. 
• We have a couple athletes competing at the CrossFit By The Sea 2nd Annual Showdown By The Sea! Please mark your calendars to attend the event Nov. 7th!
• HALLOWEEN PARTY AND OPTIONAL COSTUME WOD Friday 10/30 7PM! No, we will not be revealing the workout! But we promise it won’t ruin your costume. The gym will be closed Saturday 10/31. We encourage everyone to attend the Barbells for Boobs event at Apache CrossFit. Sign your teams up HERE.

Today’s Workout

Strength

• Build to a heavy 3 position snatch (floor, below knee, above knee)

Conditioning

• 2 Rounds For Time:
  • 9 Front Squats (SX= 155/105#) (RX= 185/125#) (CRX= 205/145)
  • 6 OH Squats
  • 3 OH Lunges (ea leg)

Only two days left in the 45 day nutrition challenge! All final InBody’s must be complete between Wednesday 10/28 and Friday 10/30! Good luck! 

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

• 5x Max Effort STRICT Pull Ups 

Rest 90 seconds between efforts 

Conditioning 

AMRAP20:

• 5 Burpees
• 1 Rope Climb
• 30 Double Unders

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