WOD

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 

9am Barbell Club:

Warmup:

Positional Clean Warmup + 2 Split Jerks

Complex:

7 sets

1 High Hang Clean + 1 Low Hang Clean (below knee) + 1 Split Jerk  

EMOM5:

3 TnG Power Cleans @75% 

Open Gym 10-12

8am Endurance:

“Triple 3’s”

For Time:

3k Row

300 Double Unders

3 Mile Run

9am and 10am WOD:

Partner AMRAP30

800m Run 

6 Clean and Jerks (185#/135#)

4 Rope Climbs (15′)

*both partners run the 800m. C&J and Rope Climbs reps are split between partners.

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) 

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.

Today’s Workout

Strength

• 5×5 Back Squat @90% of Friday 10/9.
  • This is the last 5×5 we will be doing. We will be testing our back squats NEXT week.

Conditioning

• For Time
  • 300 Double Unders
  • 200m Walking Lunge
  • 100 Burpees

8am Endurance Class:

2 Mile Time Trial

9am and 10am WOD:

Strength/Skill:

EMOM6 

5 Hang Power Cleans (unbroken, build)

Metcon:

6RFT

10 Deadlifts (225#/155#)

10 T2B

10 HSPU

For those of you doing the nutrition challenge, we are approaching the halfway point! Your midpoint InBody check-ins start TODAY and will go until NEXT Friday 10/16. You may go to the Nutrishop in Wall to get your InBody update.

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.

Today’s Workout

Strength

• 1×5 Back Squat 5lbs heavier than last Friday

Conditioning

• 4 Rounds for time:
  • 10 DB Burpee box step overs (24/20″) (50/30#)
  • 20 Box Jumps (24/20″)