September 2015

Battle of the Boxes is THIS Sunday 10/4 at Monmouth CrossFit. Speakeasy has 5 teams registered and it is always a very fun event. The tent will be there, so bring some chairs and come hangout for the day!

If you pre-ordered SnapBacks, or any SPEAK EASY GO HARD apparel, they are at the gym. Please only pick up if you PRE ORDERED! If there are any extras, they will be for sale for $25- first come, first serve.

IMPORTANT: We have received several emails and questions about membership changes that were taking place Oct. 1st. This months billing cycle will REMAIN THE SAME. The transfer to Wodify is taking longer than expected due to trying to make it as convenient as possible for you all. No changes will be made to your membership this month. We will notify you when the switch is officially taking place and what the next steps will be. Thank you for your patience.

Today’s Workout

Strength

• EMOM8
  • Odd- 4 Strict Pull Ups (weighted if possible)
  • Even- 2 Turkish Get Ups (AHAP

Conditioning

• AMRAP8
  • 8 KB Snatches R (53/35#)
  • 8 KB Snatches L
  • 8 Burpees

Rest 5 Minutes

• AMRAP8
  • 8 Cal Row
  • 4 Burpees Over Rower

Battle of the Boxes is THIS Sunday 10/4 at Monmouth CrossFit. Speakeasy has 5 teams registered and it is always a very fun event. The tent will be there, so bring some chairs and come hangout for the day!

If you pre-ordered SnapBacks, or any SPEAK EASY GO HARD apparel, they are at the gym. Please only pick up if you PRE ORDERED! If there are any extras, they will be for sale for $25- first come, first serve.

IMPORTANT: We have received several emails and questions about membership changes that were taking place Oct. 1st. This months billing cycle will REMAIN THE SAME. The transfer to Wodify is taking longer than expected due to trying to make it as convenient as possible for you all. No changes will be made to your membership this month. We will notify you when the switch is officially taking place and what the next steps will be. Thank you for your patience.

Today’s Workout

Strength

• Every :90 for 6 Rounds
  • 1 Hang Clean + 2 Jerks

Conditioning

• EMOM18
  • 1st min- 200m Sprint
  • 2nd min- 10 Front Rack Lunges (155/105#)
  • 3rd min- 20 AbMat Situps

*Scale each minute accordingly so the work can be completed within the minute!

Alright Nutrition Challengers, two weeks are down. At this point, the headaches, cravings, mood swings, etc. should be gone. If not, then maybe you re-evaluate how “strict” you have been. Making sure you aren’t sneaking anything in to your diet that you are not supposed to be. 

Midpoint InBody check-ins will begin 10/9. You will have until 10/16 to get your midpoint check-in complete. 

CONGRATULATIONS to our athletes that competed at the first annual Motives Fest this past Saturday. It was a long day of events, but all of our athletes were standing on the podium at the end of the day! Please congratulate Mark Daugherty on his 3rd place RX finish, Sharon Condon on her 3rd place RX finish, and Tina Barbera on her 2nd place RX finish!

Battle of the Boxes is THIS Sunday 10/4 at Monmouth CrossFit. Speakeasy has 5 teams registered and it is always a very fun event. The tent will be there, so bring some chairs and come hangout for the day! 

If you pre-ordered SnapBacks, or any SPEAK EASY GO HARD apparel, they are at the gym. Please only pick up if you PRE ORDERED! If there are any extras, they will be for sale for $25- first come, first serve. 

IMPORTANT: We have received several emails and questions about membership changes that were taking place Oct. 1st. This months billing cycle will REMAIN THE SAME. The transfer to Wodify is taking longer than expected due to trying to make it as convenient as possible for you all. No changes will be made to your membership this month. We will notify you when the switch is officially taking place and what the next steps will be. Thank you for your patience. 

Thank you to Dimitri for one hell of a week of programming. Personally, I was extremely beat up from it! Great job, Coach! This weeks programming has been brought to you by handsome Rob. Enjoy!

Today’s Workout

Strength

• 5×5 Back Squat at 90% of Friday 9/25

Conditioning 

• AMRAP7
  • 7 Deadlifts (315/225#)
  • 14 Pistols
  • 21 Double Unders 

Cooldown 

• 200m Run
• 2min Couch stretch (ea leg)
• Banded Hamstring Stretch 

Good luck to our athletes Mark, Sharon and Tina who are competing at Motives Fest today! If you are around, stop by The Helm CrossFit to support them!

Today’s Workout

Endurance 8AM

Beep Test

WOD 9 and 10AM

“Chelsea”

OTMx30

5 Pullups

10 Pushups

15 Air Squats

We have a few athletes competing at the Motives Fest tomorrow at The Helm CrossFit in Manalapan, NJ. Mark Daughtery, Sharon Condon, and Tina Barbera. Please try to come out and support them as they all take on their FIRST competition! Good luck guys, we are all behind you!

Today’s Workout

Strength

• 1×5 Back Squat 5lbs heavier than Friday 9/18

Olympic Lifting

• Build to a heavy 3 position snatch (Position 1, 2, 3)

Cooldown

• 100m jog
• Partner stretch:
  • Weighted Lat/back roll out
  • Ball spine smash
• Barbell quad roll out

Announcements

– We have a couple athletes competing at the First Annual Motives Fest at The Helm CrossFit, Saturday, Sept. 26th. If there is anyone interested in volunteering their services to help judge the event, please email me: emmy@crossfitspeakeasy.com

– Our good friends at CrossFit 908 are hosting the Garden State Open Saturday, October 10th. They are in need of judges. If you are interested in judging, please email: erin@crossfit908.com and let her know you are from CrossFit Speakeasy.

In other news– with the weather changing and summer officially being over, everyone knows allergies, flu-like symptoms, etc. are going around! To make sure we are all staying healthy, please wipe down all of your equipment when finished so we don’t spread germs! Barbells, wallballs, kettlebells, rings, pull up bars, abmats, EVERYTHING. Thank you in advance for not getting us sick.

Today’s Workout

Conditioning

• AMRAP20
  • 10 Shoulder to OH (135/95#)
  • 8 Pistols
  • 2 Rope Climbs

Cooldown

• 200m walk/jog
• 2 minute couch stretch each leg
• Foam Roll: hamstrings, quads, calves

Announcements

– We have a couple athletes competing at the First Annual Motives Fest at The Helm CrossFit, Saturday, Sept. 26th. If there is anyone interested in volunteering their services to help judge the event, please email me: emmy@crossfitspeakeasy.com

– Our good friends at CrossFit 908 are hosting the Garden State Open Saturday, October 10th. They are in need of judges. If you are interested in judging, please email: erin@crossfit908.com and let her know you are from CrossFit Speakeasy.

I will be MC’ing both of these events, and would love to see some Speakeasy support…I get shy. Thank you in advance.

In other news- with the weather changing and summer officially being over, everyone knows allergies, flu-like symptoms, etc. are going around! To make sure we are all staying healthy, please wipe down all of your equipment when finished so we don’t spread germs! Barbells, wallballs, kettlebells, rings, pull up bars, abmats, EVERYTHING. Thank you in advance for not getting us sick. 

Today’s Workout

The “other” Total

• Max Clean
• Max Bench
• Max OH Squat

You will get about 10-15 minutes per lift. Make smart jumps and good luck! 

Announcements

– We have a couple athletes competing at the First Annual Motives Fest at The Helm CrossFit, Saturday, Sept. 26th. If there is anyone interested in volunteering their services to help judge the event, please email me: emmy@crossfitspeakeasy.com

– Our good friends at CrossFit 908 are hosting the Garden State Open Saturday, October 10th. They are in need of judges. If you are interested in judging, please email: erin@crossfit908.com and let her know you are from CrossFit Speakeasy.

I will be MC’ing both of these events, and would love to see some Speakeasy support…I get shy. Thank you in advance.

Today’s Workout

Gymnastics

• 5x Max Effort Strict Toes to bar. Rest 2 minutes after each attempt.

Conditioning

• For time
  • 500m Run
  • 50 Sit ups
  • 400m Run
  • 40 Wallballs (20/14#)
  • 300m Run
  • 30 Pull ups (CRX= Chest to bar)
  • 200m Run
  • 20 HSPU
  • 100m Run

It’s Monday- start your week off right challengers!

Announcements

– We have a couple athletes competing at the First Annual Motives Fest at The Helm CrossFit, Saturday, Sept. 26th. If there is anyone interested in volunteering their services to help judge the event, please email me: emmy@crossfitspeakeasy.com

– Our good friends at CrossFit 908 are hosting the Garden State Open Saturday, October 10th. They are in need of judges. If you are interested in judging, please email: erin@crossfit908.com and let her know you are from CrossFit Speakeasy.

I will be MC’ing both of these events, and would love to see some Speakeasy support…I get shy. Thank you in advance.

Today’s Workout 

Strength

• 5×5 Back Squat @90% of Friday 9/18

Conditioning

• AMRAP6
  • 3 Clean and Jerks (185/125#)
  • 3 Muscle Ups
  • 30 Double Unders

Rest 2 min

• 2 round for time
  • 20 Deadlifts (185/125)
  • 20 Burpees