WOD

Sunday Update/Announcements 

• 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.
• Aug. 29th at Monmouth Racetrack. We have a reserved area in the clubhouse. If you would like to sit in the picnic area, you will have to go early and reserve your seating.
• Pre-order your SPEAK EASY GO HARD Crop tops (female) today. Pre-order ends 8/20. Email: emmy@crossfitspeakeasy.com with your quantity and size.
• Barbell Club will be starting a NEW cycle 8/23. Get in to work percentages, work from pulling/jerk blocks, and apply the squat cycle we are currently in to your only lifts! 

This week on 8th ave:

Monday- Squats and Rounds for time

Tuesday- Push Press and “Diane”

Wednesday- Run intervals and Core

Thursday- Sled and Testing

Friday- Squats and Sprint

Saturday- TBD

Endurance Class- 8AM

• 8x400m Runs, rest 2min

Today’s Workout- 9 and 10AM

In teams of 2, complete the following for time:

• 500m Partner Carry
• 100 Deadlifts (185/125#)
• 80 Burpee Box Jumps (24/20#)
• 60 HSPU
• 40 Power Cleans
• 200m Partner Sprint

Kids these days.

Announcements:

• 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.
• Aug. 29th at Monmouth Racetrack. We have a reserved area in the clubhouse. If you would like to sit in the picnic area, you will have to go early and reserve your seating.
• Pre-order your SPEAK EASY GO HARD Crop tops (female) today. Pre-order ends next week. Email: emmy@crossfitspeakeasy.com with your quantity and size.
  

  Just beautiful.

Today’s Workout

Open Gym Hours: 6:15AM-8:00AM

*If you have not found your 5RM back squat, please find time during Open gym today or Sunday to do so*

Conditioning:

• Every 10 minutes, begin a new round for 3 total rounds:
  • 1000m Row
  • 30 Wallballs (20/14#)
  • 15 KB Swings (70/53#)

Cooldown:

• 2 Rounds
  • 200m dynamic run (high knees, butt kicks, skips, etc.)
  • :30 squat hold

Get involved!

Announcements:

• 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. 
• Aug. 29th at Monmouth Racetrack. We have a reserved area in the clubhouse. If you would like to sit in the picnic area, you will have to go early and reserve your seating.
• Pre-order your SPEAK EASY GO HARD Crop tops (female) today. Pre-order ends next week. Email: emmy@crossfitspeakeasy.com with your quantity and size. 
  

  Just beautiful.

Open Gym

If you have been in every day this week, use today as an “active recovery” day. Go for a run, bike ride, swim, or relax on the beach! If you were unable to come to the gym on Monday, please be sure you find your 5RM back squat. We will be starting our new strength cycle next week.

If you have any questions, or need help creating a workout, please ask one of the coaches. Still sign in to class and show up on time because each class will begin with a coach led warm up. 

Do not squat like Rob.

Announcements:

• Aug. 29th at Monmouth Racetrack. We have a reserved area in the clubhouse. If you would like to sit in the picnic area, you will have to go early and reserve your seating.

Today’s Workout

Strength: 

• EMOM12:
  • 2 Power Clean + 1 Push Jerk

Conditioning:

• AMRAP16:
  • 800m Run
  • 50 Push Ups
  • 50 Sit Ups

Jeff, you’re jacked.

Announcements:

• Aug. 29th at Monmouth Racetrack. We have a reserved area in the clubhouse. If you would like to sit in the picnic area, you will have to go early and reserve your seating.

Today’s Workout

Skill/Strength:

• 5 Rounds NOT For Time
  • Max set of strict ring dips
  • 10 strict toes to bar

Rest as needed

Conditioning:

• For Time:
  • 15 Power snatches (135/95#)
  • 30 Toes to bar
  • 30 DB Snatches (50/30#)
  • 30 Pull-ups
  • 15 Thrusters (135/95#)

Team Tito’s

Announcements:

• Aug. 29th at Monmouth Racetrack. We have a reserved area in the clubhouse. If you would like to sit in the picnic area, you will have to go early and reserve your seating.

Today’s Workout

Strength:

• Take 20min to build to a heavy set of 5 back squat. 
  • This is the beginning of our strength cycle. Here are some points to keep in mind:
    • Do not stress on a true 5RM, just take the 20 min and get what you can.
    • Stretch Reflex– meaning, hit the BOTTOM of your squat. Not just past parallel. This will translate over to your clean and snatch.
    • Control the descent, hit the bottom, EXPLODE out. Be fast coming out of the hole. 

Conditioning:

• 5 Rounds For Time:
  • 40 Double Unders
  • 12 Burpees

Just a few strong ladies of CFSE at CrossFit For a Cause. Teams Pups n PRs took first in their division!

Endurance Class- 8am

15 Rounds, 1 minute rest

• 250m Row Sprint

*Borrowed from misfitathletics.com

Today’s Workout- 9 and 10am

Conditioning

• From 0:00-10:00 Complete the following for time:
  • 10-8-6-4-2
    • Deadlifts (Rx=275/185#) (Sx=225/155#)
  • 5-4-3-2-1
    • Muscle Ups
      • Sx= 2 for 1 STRICT Pull up
• From 10:00-20:00 Complete the following for time:
  • 30-20-10
    • KB Swings (70/53)
  • 15-10-5
    • Power Cleans (135/95#)
• From 20:00-30:00 Complete the following for time:
  • 21-15-9
    • OH Squats (95/65#)
  • 500-400-300m
    • Run

**If you cannot complete the work in each 10min time slot, you did not scale appropriately. Please scale accordingly so you can have enough time to change the weights on your bar and prepare for the next section of the workout**

General guidelines:

• Each workout should take between 5 and 8 minutes.
• You may only use ONE bar 
• AND you may NOT stack your weights by your bar
• Score= time per each section