WOD

Happy Holidays from our crew to yours. May this year bring you everything you deserve.

Open Gym 10am-12pm TODAY

Tomorrow Schedule:

• 7:30, 8:30, 9:30am ONLY

Please take note of our Holiday Hours. Dropping in? We’d love to have you. Follow our Drop In tab to reserve your spot in class!

Christmas Eve: 

• 6:30-8am Open Gym
• 8am CrossFit + SWEAT Hero Workout
• 9:30am CrossFit + SWEAT Hero Workout

Christmas Day:

• CLOSED

12/26:

• 7:30, 8:30, 9:30am CrossFit + SWEAT

12/27: Resume Regular Schedule!

Today’s CrossFit Workout

Strength

• Build to a heavy single Back Squat

Conditioning

• AMRAP8:
  • 40 Double Unders
  • 8 Hang Power Cleans (95/65#)
  • 4 Thrusters

Today’s SWEAT Workout

• EMOM24
  • 1. 50 Double Unders
    2. 5 Hang Power Cleans + 5 Front Squats
    3. :20 Hollow Hold + 10 Rocks
    4. Rest

Today’s CrossFit Workout

Weightlifting

• 1 Power Snatch + 2 Overhead Squats + 1 Snatch every :90 x7

Conditioning

• Jacob Morris
  • 50 Wallballs (20/14#)
  • 40 Calorie Ski
  • 30 DB Snatches (50/35#)
  • 20 Box Jump Overs
  • 15 Bar Muscle Ups

Eighteen-year-old CrossFit Games athlete Jacob Morris passed away on December 13, just weeks after having heart surgery. Read More Here. 

Today’s SWEAT Workout

Weightlifting

• EMOM8: 2 Hang Power Cleans + 2 Front Squats

Conditioning

• Jacob Morris (see above)

Today’s Workout

Strength

• Shoulder Press
  • Build to heavy triple for the day

Conditioning

• 4 Rounds:
  • 12 Burpees
    6R DB Push Press
    6R DB Overhead Alt. Lunges
    6L DB Push Press
    6L DB Overhead Alt. Lunges
    12 Toes To Bar

RX: 50/35#
CRX: 70/50#

Today’s SWEAT Workout

• 5 Rounds:
  • 20 AbMat Situps
    40 Double Unders
    6 Dual DB Hang Power Cleans
    8R/8L Dual DB Alt Push Press
    10 Burpees

After Party

• 50 V ups

Today’s CrossFit Workout

• EMOM for as long as possible:
  Odd: 1-2-3-4-5-6… Strict Pullups
  Even: 2-4-6-8-10-12… Pushups
• Accumulate 2 Minutes in L-Sit
  *50 Double Unders every break

Today’s SWEAT Workout

• 5 Rounds (not for time)
  • 10 Bench Press
    50′ Walking Lunge (dual db)
    10 Ring Rows (ft elevated if possible)
    50′ Death March (dual db)
    1:00 Plank

Our 5th Annual Holiday Brunch will be held TOMORROW beginning at 11am. All classes are cancelled and we will resume a regular schedule Monday. We look forward to seeing you all tomorrow! Happy Holidays!

Today’s Workout

Strength

• Bench Press 5×5
• 5x5R/5L One Arm Row

Conditioning

Teams of 4, working in Pairs.
At 3-2-1 go; Pair 1 will begin their first 50 cals on the bike switching as often as they’d like. Once they’ve completed the 50 cals, Pair 2 can begin. Pair 2 cannot start a movement until Pair 1 has completed it… so don’t slow down!

For Time:

• 50 Cal Assault Bike
  40 Synchro Wall Balls (20/14#)
  30 Cal Assault Bike
  20 Synchro Wall Balls
  10 Rope Climbs

Today’s Workout (CrossFit + SWEAT)

• 25 Minutes, Row/Ski:
  • 1. 50sec work, 10sec rest
    2. 40sec work, 20sec rest
    3. 30sec work, 30sec rest
    4. 20sec work, 40sec rest
    5. 10sec work, 50sec rest

Repeat 5 Times.
Score = Total Distance

Today’s CrossFit Workout

Strength

• Every 2:00 x5
  • 30 Double Unders + 3 Position Clean (High, Hang, Floor)

Conditioning

• 6 Rounds For Time
  • 2 Bar MU
  • 4 Squat Cleans (185/125#)

Today’s SWEAT Workout

• 15 Rounds:
  • 20 Double Unders
    10 Wall Balls

Today’s CrossFit Workout

Functional Body Building

• 3 Rounds
  • 8R/8L Single Arm Z-Press
    8 Strict Toes To Bar
    :40 Arch Hold

Conditioning

• 2:00 Work, 2:00 Rest x 2
  • 20/15 Cal Assault Bike
    Max Strict HSPU
    – Rest 2 Minutes, then:

    20′ HS Walk
    Max Cal Assault Bike
    – Rest 2 Minutes and Repeat

Today’s SWEAT Workout

• :20 on/:10 off x 8 Each Station
  1. Assault Bike
  2. Strict Press
  3. Jumping Lunges
  4. Ring Rows
  5. Hollow Rock

Happiest of Birthdays to our fearless leader, Rob! Thank you for opening the doors to CFSE and giving us all a place to call home. 

Today’s CrossFit Workout

Strength

• 5×2 Back Squat (5-10lbs heavier than last week!)
• 4 x 5R/5L RDL

Conditioning

• AMRAP12
  • 24 Dual DB Deadlifts
    12 Dual DB Farmer Lunges
    6 Burpees Over DB (DB Facing)

Today’s SWEAT Workout

• 5 Rounds:
  • 12 Russian Swings
    6R/6L Renegade Rows
    30sec Plank
    15m Quadruped Crawl

Rest 1:00 between rounds.
Go Harder:
70/53#
Weighted Plank+Crawl