WOD

Don’t forget that “Bring your friend” day is TODAY during our 10AM class. Immediately following the class, all of our upcoming nutrition challenge information will be released. Here are some of the basics you need to know before showing up:

1. This challenge is 45 days. Core exercises will be posted 3x a week.

2. You can choose between a Paleo diet and a Modified Paleo diet. YOU MAY NOT SWITCH DURING THE CHALLENGE. Paleo will be for weight loss and perhaps an increase in performance/energy. Modified Paleo option will be for those more concerned with their performance than a number on a scale. You may lose weight with this option as well.

3. This challenge is $40 per person.

4. InBody Technology will be used to track your progress before, during and after the challenge.

5. 4 winners will be announced.

Paleo Option= 1 male/1 female based off of most weight lost AND before/after photos.

Modified Paleo Option= 1 male/1 female based off muscle mass vs. body fat % (InBody) AND performance test.

6. Absolutely no alcohol will be allowed. Sorry guys. Summer is over..you had your fun 🙂

For those of you that cannot attend the information session, I will post all of the important information next week. Remember, this challenge IS open to the public, and Kristi D’Arpa from Nutrishop will be coming by Saturday to talk to you all about supplements and the InBody we will be using to track your progress! Don’t miss out!

Battle of the Boxes hosted by Monmouth CrossFit is going to be Saturday, Oct. 4th at MCF. This is a team competition of 2 guys and 2 girls per team. Get your teams together and lets represent CFSE! Last year we had a great turnout of teams and an awesome showing.

Our CFSE Teens Program will be starting up again Tuesday, Sept. 15th and 5:15PM. This will be a weekly course for $75 a month. Email: Emmy@crossfitspeakeasy.com to enroll your teen today! 

 

Endurance Class- 8AM

5x500m Rows

Females- Between 1:53-1:56 Pace

Males- Between 1:46-1:50 Pace

– Rest 5 minutes between each effort, but maintain a light row during this time to stay warm. 

 

Today’s Workout- 9AM and 10AM

In teams of 3:

• AMRAP16:
  • Pace Setter= 200m Medball Run (20/14#)
  • Worker= Max distance on rower
  • Partner 3= 30 Air squats (rest after completion)

 

Don’t forget that “Bring your friend” day is TOMORROW during our 10AM class. Immediately following the class, all of our upcoming nutrition challenge information will be released. Here are some of the basics you need to know before Saturday:

1. This challenge is 45 days. Core exercises will be posted 3x a week.

2. You can choose between a Paleo diet and a Modified Paleo diet. YOU MAY NOT SWITCH DURING THE CHALLENGE. Paleo will be for weight loss and perhaps an increase in performance/energy. Modified Paleo option will be for those more concerned with their performance than a number on a scale. You may lose weight with this option as well.

3. This challenge is $40 per person.

4. InBody Technology will be used to track your progress before, during and after the challenge.

5. 4 winners will be announced.

Paleo Option= 1 male/1 female based off of most weight lost AND before/after photos.

Modified Paleo Option= 1 male/1 female based off muscle mass vs. body fat % (InBody) AND performance test.

6. Absolutely no alcohol will be allowed. Sorry guys. Summer is over..you had your fun 🙂

For those of you that cannot attend the information session, I will post all of the important information next week. Remember, this challenge IS open to the public, and Kristi D’Arpa from Nutrishop will be coming by Saturday to talk to you all about supplements and the InBody we will be using to track your progress! Don’t miss out!

Battle of the Boxes hosted by Monmouth CrossFit is going to be Saturday, Oct. 4th at MCF. This is a team competition of 2 guys and 2 girls per team. Get your teams together and lets represent CFSE! Last year we had a great turnout of teams and an awesome showing.

Our CFSE Teens Program will be starting up again Tuesday, Sept. 15th and 5:15PM. This will be a weekly course for $75 a month. Email: Emmy@crossfitspeakeasy.com to enroll your teen today! 

 

 

Today’s Workout

Strength:

• 1×5 Back Squat
  • Try to increase your 5RM by 5lbs today

Conditioning:

• For Time:
  • 50 KB Swings (53/35)
  • 25 Right Arm KB Push Press
  • 25 Left Arm KB Push Press
  • 50 Burpees over the KB

-Rest as long as you work-

• RUN IT BACKKKK
  • 50 Burpees over the KB
  • 25 Left Arm KB Push Press
  • 25 Right Arm KB Push Press
  • 50 KB Swings 

Score= Time of 1st + Time of 2nd 

 

Don’t forget that “Bring your friend” day is THIS Saturday, Sept. 5th during our 10AM class. Immediately following the class, all of our upcoming nutrition challenge information will be released. Here are some of the basics you need to know before Saturday:

1. This challenge is 45 days. Core exercises will be posted 3x a week.

2. You can choose between a Paleo diet and a Modified Paleo diet. YOU MAY NOT SWITCH DURING THE CHALLENGE. Paleo will be for weight loss and perhaps an increase in performance/energy. Modified Paleo option will be for those more concerned with their performance than a number on a scale. You may lose weight with this option as well. 

3. This challenge is $40 per person. 

4. InBody Technology will be used to track your progress before, during and after the challenge. 

5. 4 winners will be announced.

Paleo Option= 1 male/1 female based off of most weight lost AND before/after photos.

Modified Paleo Option= 1 male/1 female based off muscle mass vs. body fat % (InBody) AND performance test. 

6. Absolutely no alcohol will be allowed. Sorry guys. Summer is over..you had your fun 🙂 

For those of you that cannot attend the information session, I will post all of the important information next week. Remember, this challenge IS open to the public, and Kristi D’Arpa from Nutrishop will be coming by Saturday to talk to you all about supplements and the InBody we will be using to track your progress! Don’t miss out!

 

Battle of the Boxes hosted by Monmouth CrossFit is going to be Saturday, Oct. 4th at MCF. This is a team competition of 2 guys and 2 girls per team. Get your teams together and lets represent CFSE! Last year we had a great turnout of teams and an awesome showing.

 

Today’s Workout

Skill:

• EMOM12:
  • Odd- 6 HSPU *As difficult as possible: strict, deficit, freestanding, etc.
  • Even- 3 Muscle ups
    • SX:
      • If you are CLOSE to ring muscle ups, spend this minute working transitions 
      • If you have bar but not ring, you may do Bar MU
      • If you do not have the strength for MU quite yet:
        • 3-5 Strict Pull ups (focus on pulling yourself as far up as possible)

*The remainder of class is Open Gym. 

Don’t forget that “Bring your friend” day is THIS Saturday, Sept. 5th during our 10AM class. Immediately following the class, all of our upcoming nutrition challenge information will be released. Please check the blog this week for more information regarding the challenge. For those of you that cannot attend the information session, I will post all of the important information. Remember, this challenge IS open to the public, and Kristi D’Arpa from Nutrishop will be coming by Saturday to talk to you all about supplements and the InBody we will be using to track your progress! Don’t miss out!

 

Battle of the Boxes hosted by Monmouth CrossFit is going to be Saturday, Oct. 4th at MCF. This is a team competition of 2 guys and 2 girls per team. Get your teams together and lets represent CFSE! Last year we had a great turnout of teams and an awesome showing. 

Today’s Workout

Strength:

• Build to a heavy complex of:
  • 1 Snatch (Full) + 2 Snatch Grip Push Press (Behind the neck) + 2 OH Squats 

Conditioning:

• AMRAP10:
  • 15 Box Jumps (24/20″)
  • 15 Wallballs (20/14#)

-Rest 5 minutes-

• For Time (Time cap= 5 minutes)
  • 30 OH Squats (115/75#) (CRX= 135/95#)
  • 30 Pull ups (CRX= Chest to Bar)

Don’t forget that “Bring your friend” day is THIS Saturday, Sept. 5th during our 10AM class. Immediately following the class, all of our upcoming nutrition challenge information will be released. Please check the blog this week for more information regarding the challenge. For those of you that cannot attend the information session, I will post all of the important information. Remember, this challenge IS open to the public, and Kristi D’Arpa from Nutrishop will be coming by Saturday to talk to you all about supplements and the InBody we will be using to track your progress! Don’t miss out!

 

Today’s Workout

Gymnastics

• 5 Rounds NOT for time:
  • 20 Hollow Body Rocks
  • :20 HS Hold (Focus on perfect positioning) 
    • If this is too easy, practice Freestanding HS holds
  • 8 Strict Dips

Conditioning

• For Time:
  • 400m Run
  • 20 Toes to Bar (Unbroken)
  • 400m Run
  • 20 Toes to Bar (Unbroken)
  • 400m Run
  • 20 Toes to Bar (Unbroken)
  • 50 Burpees 
    • For every set of TTB that were NOT completed unbroken, add 5 Burpees 

Don’t forget that “Bring your friend” day is THIS Saturday, Sept. 5th during our 10AM class. Immediately following the class, all of our upcoming nutrition challenge information will be released. Please check the blog this week for more information regarding the challenge. For those of you that cannot attend the information session, I will post all of the important information. Remember, this challenge IS open to the public, and Kristi D’Arpa from Nutrishop will be coming by Saturday to talk to you all about supplements and the InBody we will be using to track your progress! Don’t miss out!

 

Today’s Workout

Strength

• 5×5 Back Squat @90% of Friday 8/29

Conditioning

• AMRAP20:
  • 1k Row
  • 100 Double Unders
  • 2 Rope Climbs (CRX= Legless)

• Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is like. What is also unique about this competition is that they are showcasing a “kids/teens” division. Be sure to check out their Facebook page for more information or contact me at the gym if you have any additional questions.
• TODAY at Monmouth Racetrack. See you all there! 
• On Saturday, Sept. 5th we will be hosting a “Bring Your Friends For Free” day during our 10AM class. Immediately following the class, we will be revealing all of the information for our upcoming Nutrition Challenge. This challenge IS open to the public. So if you’re friends are interested in joining in on the fun, bring them to class and have them stick around for the Nutrition seminar. We are teaming up with Nutrishop in Wall to bring you guys our best challenge yet. You don’t want to miss out!

Endurance Class- 8AM

• 3×1 mile run. Rest:Work= 1:1 

Today’s Workout- 9AM and 10AM

• Happiest of birthdays to Amelia Buckley, Eva Wimberley, and Meghan (Ging) Hennessey. In honor of Amelia and Eva turning 23, and Ging turning 26…we are going to do a fun little partner workout.
  • AMRAP26: 
    • 23 Wallballs (20/14#)
    • 23 Cal Row
    • 23 SDHP (75/55#)
    • 23 Push Press (75/55#)
    • 23 Box Jumps (24/20′)
  • You go, I go style. Example:
    • You do 23 wall balls, I do 23 wall balls.
    • You do 23 Cal row, I do 23 Cal row. 
    • You do 23 SDHP, I go
    • You do PP, I do it
    • You jump, I jump
      • That’s ONE round. Then go back to wallballs. 

• Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is like. What is also unique about this competition is that they are showcasing a “kids/teens” division. Be sure to check out their Facebook page for more information or contact me at the gym if you have any additional questions.
• TOMORROW Aug. 29th at Monmouth Racetrack. Please comment on the Facebook post on your preference of clubhouse or picnic area!
• On Saturday, Sept. 5th we will be hosting a “Bring Your Friends For Free” day during our 10AM class. Immediately following the class, we will be revealing all of the information for our upcoming Nutrition Challenge. This challenge IS open to the public. So if you’re friends are interested in joining in on the fun, bring them to class and have them stick around for the Nutrition seminar. We are teaming up with Nutrishop in Wall to bring you guys our best challenge yet. You don’t want to miss out!

 

Today’s Workout

Strength: 

• 1×5 Back Squat

*This should be heavier than Monday 8/24. 

*Do not stress on hitting your current 5RM.

*One attempt at 1 set of 5. Do sets of doubles and triples to warm up until you get to the weight you want to hit.

 

Conditioning:

• “Fran”
  • 21-15-9 reps for time of:
    • Thrusters (95/65#)
    • Pull ups

*This is your traditional CrossFit “girl” workout. Go all out. 

 

Cooldown:

• 200m walk/jog
• Accumulate 2 minutes in the bottom of your squat
• Lay on your back with your legs up the wall for 2 minutes to allow the lactic acid to rush out of your legs

• Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is like. What is also unique about this competition is that they are showcasing a “kids/teens” division. Be sure to check out their Facebook page for more information or contact me at the gym if you have any additional questions.
• THIS Saturday, Aug. 29th at Monmouth Racetrack. Please comment on the Facebook post on your preference of clubhouse or picnic area!
• On Saturday, Sept. 5th we will be hosting a “Bring Your Friends For Free” day during our 10AM class. Immediately following the class, we will be revealing all of the information for our upcoming Nutrition Challenge. This challenge IS open to the public. So if you’re friends are interested in joining in on the fun, bring them to class and have them stick around for the Nutrition seminar. We are teaming up with Nutrishop in Wall to bring you guys our best challenge yet. You don’t want to miss out!

Today’s Workout: Open Gym

Today is a scheduled rest/active recovery day. If you have come to the gym every day this week, please use today as an opportunity to mobilize, row/run/bike, etc. If you missed any workouts from the week that you would like to make up, grab a buddy and hit one of the weeks workouts! Work on a skill or strength. OR if you have no idea what to do, be sure to ask a coach for some advice. Please sign in to classes and show up on time. There will still be a class warm up and instruction on how Open Gym is utilized. Have fun! 

• Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is like. What is also unique about this competition is that they are showcasing a “kids/teens” division. Be sure to check out their Facebook page for more information or contact me at the gym if you have any additional questions.
• THIS Saturday, Aug. 29th at Monmouth Racetrack. Please comment on the Facebook post on your preference of clubhouse or picnic area!
• On Saturday, Sept. 5th we will be hosting a “Bring Your Friends For Free” day during our 10AM class. Immediately following the class, we will be revealing all of the information for our upcoming Nutrition Challenge. This challenge IS open to the public. So if you’re friends are interested in joining in on the fun, bring them to class and have them stick around for the Nutrition seminar. We are teaming up with Nutrishop in Wall to bring you guys our best challenge yet. You don’t want to miss out.

Today’s Workout

Strength:

• Take 15 minutes to build to a heavy set of 5 Sumo Deadlift High Pull (SDHP)

Conditioning:

• Emom21
  • 1st minute- 150m Row Sprint
  • 2nd minute- 10 Burpees 
  • 3rd minute- 2 Cleans (build)

*If a 150m row sprint is not in the cards for you today, decrease the distance to something manageable. The cleans are FULL cleans. They do not have to be touch and go style. You may drop and reset after every one. 

Cooldown:

• 2 minute couch stretch each leg
• 2 minute KB Hang stretch