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Monthly Archives

November 2015

11.30.15- Lurong Living

By WODNo Comments

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Please spread the word on our Holiday Deals and Discounts. We have something for everyone. Email info@crossfitspeakeasy.com for more info!

  • 20% off a month per referral. (EX: Refer 3 people to sign up for a membership at CFSE and receive 20% off your monthly membership for 3 months)
  • $50 for First month of CrossFit Lite – Monday/Wednesday/Friday 5:15PM WITH Daycare.
  • 2 Weeks of FREE UNLIMITED CrossFit Classes for experienced athletes and beginners. Come see what CFSE is all about. No excuse to not try for 2 free weeks.

 

Nicole from Lurong Living will be here today to talk with all the classes about their two products, Essential and Elite Energy. Essential is a natural anti-inflammatory that helps with joint health and recovery. Elite Energy is a caffeine/stimulant free product that gives you sustained energy throughout the day without the midday crash. Both products will be 50% off. To learn more about their products, check out www.lurongliving.com.

I take these products and you all know all about my injuries/surgeries. The Essential product has helped my joints feel awesome, especially with the weather getting colder. Hope you guys enjoy!

Today’s Workout

Strength

  • 3RM Weighted Pull-up (15min)

Conditioning

  • 0:00-10:00 AMRAP:
    – 12 Burpees over the Bar
    – 8 Backsquats (SX= 135/95#) (RX= 165/115#) (CRX= 205/135#)
    – 12 Pistols (Total)
  • 10:00-15:00:
    • 5 minutes to establish a 2RM Hang Snatch from BELOW the knee

11.29.15- Barbell Club/Open Gym

By WODNo Comments
Black Friday Deals Valid 11/27/15-1/11/16

Black Friday Deals Valid 11/27/15-1/11/16

Please spread the word on our Holiday Deals and Discounts. We have something for everyone. Email info@crossfitspeakeasy.com for more info!

  • 20% off a month per referral. (EX: Refer 3 people to sign up for a membership at CFSE and receive 20% off your monthly membership for 3 months)
  • $50 for First month of CrossFit Lite – Monday/Wednesday/Friday 5:15PM WITH Daycare.
  • 2 Weeks of FREE UNLIMITED CrossFit Classes for experienced athletes and beginners. Come see what CFSE is all about. No excuse to not try for 2 free weeks.

Barbell Club- 9AM

  • Positional Warm up + Mobility + 5×3 Sotts Press (Front Rack)
  • Jerk Warm Up Complex:
    • Tall Jerks + Push Jerks
      • 3x (3+3) – Light
  • Complex:
    • 1 Clean + 2 Jerks- Work to Heavy Complex

Open Gym 10-12PM

The week ahead:

Monday- Max Out Monday + Open Style Fun

Tuesday- Muscle up Biathlon

Wednesday- Front Squats + 15.5

Thursday- Gymnastics EMOM + Clean Ladder 

Friday- Deadlifts + AMRAP

Saturday- Endurance Club, Partner Alternating

11.28.15- Holiday Deals/Discounts

By WODNo Comments
Black Friday Deals Valid 11/27/15-1/11/16

Black Friday Deals Valid 11/27/15-1/11/16

Please spread the word on our Holiday Deals and Discounts. We have something for everyone. Email info@crossfitspeakeasy.com for more info!

  • 20% off a month per referral. (EX: Refer 3 people to sign up for a membership at CFSE and receive 20% off your monthly membership for 3 months)
  • $50 for First month of CrossFit Lite – Monday/Wednesday/Friday 5:15PM WITH Daycare. 
  • 2 Weeks of FREE UNLIMITED CrossFit Classes for experienced athletes and beginners. Come see what CFSE is all about. No excuse to not try for 2 free weeks. 

Good luck to Intern, Jon Hoyt, on pursuing a CrossFit Level 1 Certification this weekend! Best of luck bud.

 

Endurance Club- 8 AM

  • 15x250m Row Sprints
    • Rest 1 min between efforts

Today’s Workout 9 and 10AM- This is a Hero workout usually done individually. CrossFit Shrewsbury put a neat little twist on it to make it a partner workout. Be sure to thank them for this one! 

  • Partner alternating AMRAP30 “Holleyman”
    • 5 Wallballs (20/14#)
    • 3 Handstand Push ups
    • 1 Clean (SX= 155/105#) (RX= 185/125#) (CRX= 225/155#)

11.27.15- Work it Off

By WODNo Comments

We hope everyone enjoyed their Thanksgiving with family and friends. We hope you were able to indulge in lots of food and love, and perhaps some of you regret your eating decisions yesterday. But have no fear, we are open today from 12-2PM for you all to come get a workout in. See you there!

 

Today’s “suggested” Workout

  • For Time
    • 2k Row
    • 100 Burpees
    • 50 Calorie Assault Bike

Open Gym 12-2PM

11.26.15- Happy Thanksgiving!

By WODNo Comments
Black Friday Deals Valid 11/27/15-1/11/16

Black Friday Deals Valid 11/27/15-1/11/16

Happy Thanksgiving from all of us here at CFSE. Please take a moment to not worry about the copious amount of food you will consume, and instead think about the time you get to spend with the ones you love the most. Remember, it is OK to indulge, enjoy, get drunk and have fun- because we are open tomorrow 12-2PM for Open Gym 🙂 

Be thankful for the health you have, the things you can do today that you could not do last year, and the people with you along the way. These are the things that matter most.

From all of the coaches and staff at CFSE, we are extremely thankful for each and every one of you. We are grateful to call you family. Happy Thanksgiving!

Today’s Workout

Partner AMRAP40:

  • 800m Run
  • 100 Shoulder to OH (RX= 115/75#) (CRX= 135/95#)
  • 100 Wallballs (20/14#)
  • 100 Calorie Row

Split the reps up however you deem necessary. 

11.25.15- Thanksgiving Eve!

By WODNo Comments
Please meet our newest member, Finn!

Please meet our newest member, Finn!

Please note Holiday Schedule! 8PM class tonight CANCELLED.

  • Thanksgiving Day 8+9AM
  • Open Gym 12-2PM Friday 11/27

Today’s Workout

Strength

  • 3RM Back Squat (20min Time Cap)

Conditioning

  • 4 Rounds For Time (20min Time Cap)
    • 2 Rope Climbs
    • 20 OH Lunges (45/25#)
    • 400m Run
    • 10 Burpees to Plate 

11.24.15- Forearm Pump!

By WODNo Comments
Working handstand progressions and positioning!

Working handstand progressions and positioning!

Please note Holiday Schedule!

  • Thanksgiving Day 8+9AM
    Open Gym 12-2PM Friday 11/27

Today’s Workout

Gymnastics Burner

  • EMOM12
    • Odd- 15 KB Swings (RX= 53/35#) (CRX= 70/53#)
    • Even- Toes To Bar (SX= 10 Reps) (RX= 12 Reps) (CRX= 15 Reps)

Every round must be completed unbroken. There will be a 1 minute penalty of burpee tuck jumps added on to your conditioning time per round not performed unbroken. Scale appropriately, but challenge yourself. 

Conditioning

  • 3 Rounds For Time (including above penalty time):
    • 21 Box Jumps (24/20″)
    • 15 Pull-Ups (CRX= Chest to Bar)
    • 9 Strict Dips 

11.23.15- Max Effort Monday

By WODOne Comment
Some of our athletes at the Philly Marathon! Congrats!

Some of our athletes at the Philly Marathon! Congrats!

Please note Holiday Schedule!

  • Thanksgiving Day 8+9AM
    Open Gym 12-2PM Friday 11/27

Congratulations to all of our CFSE Athletes that ran the Philly Full/Half Marathon yesterday! Please congratulate Nick Mills, Sharon Condon, Meg Ghaf, Teri Nelson, Gabby Gelchion, and Gracie Ella on their performances when you see them!! Way to represent!

Today’s Workout

TEST:

  • Max Effort 1 Mile Run

Metcon

  • Every 4:00 for 4 Rounds complete:
    • 500m Row
    • 10 Handstand Push-ups (CRX= 15 reps)
    • 2 Cleans (SX= 155/105#) (RX= 185/125#) (CRX= 225/155#)

 

11.22.15- Barbell Club

By WODNo Comments
Congrats guys!

Congrats guys!

Please note Holiday Schedule!

  • Thanksgiving Day 8+9AM
    Open Gym 12-2PM Friday 11/27

Congratulations to our two teams that competed at Battle By the Bay yesterday at Power Pack CrossFit! You guys absolutely crushed, and huge congrats to Ivy and Amelia for taking FIRST, not only overall, but in all 5 events!! Thanks to those that were able to stop by and show your support! 

 

Barbell Club (9AM)

  • Warm up + Mobility
  • 2RM Touch n Go Power Snatch
  • EMOM15: 1 Snatch
    • Min 1-5: 70%
    • Min 6-10: 73%
    • Min 11-15: 75%

Open Gym 10-12

11.21.15- Partner AMRAP

By WODNo Comments
Take us back to summer days!

Take us back to summer days!

Please note Holiday Schedule!

  • Thanksgiving Day 8+9AM
    Open Gym 12-2PM Friday 11/27

Please come out to Power Pack CrossFit today to support Rob, Jon Hoyt, Amelia and Ivy in the Battle By the Bay competition! Good luck guys!

 

Today’s Workout

Endurance Club

  • 4x400m Runs
  • 2x800m Runs
  • 2x400m Runs

Rest 1:1 between each effort

9 and 10AM Classes

  • Partner AMRAP30, alternating MOVEMENTS
    • 5 Hang Power Cleans (155/105#)
    • 10 Toes to Bar
    • 15 Box Jumps (24/20″)
    • 200m Run
    • 50 Double Unders